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Posted on 8th August 2017 by Chris Cummins
Kipping Pull Up Progressions
10 Minutes Practice
-Aim of the session is to spend time neatening up technique on Kipping/Butterfly Pull Ups/C2B
-If no strict pull ups then spend time working on Kip Swings/Jumping pull ups off a low box and strict/seated pull ups
AMRAP 15
20 Front Rack Lunges (40/30)
15 Over Bar Burpees
10 Push Press (40/30)
15 Over Bar Burpees
Posted on 7th August 2017 by Chris Cummins
Back Squat
A) To heavy set of 10
B) 3 x 10 @ 80%
20 min time cap
For Time
1000m Row
50 Wall Balls
800m Run (7.5kg Sandbag)
Posted on 6th August 2017 by Chris Cummins
Power Clean
A) Movement Breakdown
B) In 15 Minutes build to a heavy set of 3, then 2, then 1.
10 Rounds
3 Power Cleans (60/40)
6 Burpees
9 Air Squats
-12 Min Cap
Posted on 4th August 2017 by Chris Cummins
In 3’s
3 x 1km relay with 7.5kg sandbag
5 min rest
Death by synchro Down Ups
Posted on 3rd August 2017 by Chris Cummins
Handstand Re Test
Establish ‘Best Effort’ set of HSPU
-Aim for a scale that will be 5 – 15 Reps if performing HSPU.
-Options for HSPU are Deficit/Strict/Kipping/Partial/Box HSPU
-If No HSPU or HS are doable, then time will be spent working HS Kick ups/Holds/Wall Walks/Chest facing HS Holds and Box HS Holds
After establishing best effort, perform 3 – 5 more max effort sets
AMRAP 12
20 Wall Balls (9/6)
20 DB Snatch (22.5/15)
20 Box Jumps (24/20)
Posted on 2nd August 2017 by Chris Cummins
Power Snatch
A) Movement Breakdown
B) EMOM 15
1 Power Snatch
-Start the EMOM light, and build the weight over the course, finishing with a heavy ish single at the end
AMRAP 5
400m Run
AMRAP TTB
Posted on 1st August 2017 by Chris Cummins
Tempo RDL
5 x 8
-Not maximal weight, Strict 3s controlled eccentric after each rep.
50-40-30-20-10
Sit Ups
HR Push Ups
-12 Min Cap