31-May ECB Oly

WU


Band Work

HFS

Snatch 6x3 (30kg-35kg-40kg-40kg-40kg-40kg)

Clean & Jerk 6x2 (45kg-50kg-55kg-60kg-65kg-70kg)

Stretch

30-May WOD

WU:
1K Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2FG Act.
HFS

Stretch

SWOD:
DB HSC 3,3,3,3,3,3 (20kg-25kg-30kg-30kg-30kg-30kg)

WOD:
400m Run
21x Squat
21x PU
400m Run
15x Squat
15x PU
400m Run
9x Squat
9x PU
400m Run
Time: 8'59

28-Mar WOD

WU:
1.1K Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

SWOD:
Bench Press
Power 3x5 (60kg)
Wide 3x5 (60kg)

Barbell Row 4x6 (60kg)
DB Row 3x6 (30kg)

Seated BC 3x8/8 (15kg)
Seated HC 3x8/8 (12.5kg)
RC Barbell 3x6 (15kg)

3 Rounds of -
15x 20kg OHS
10x Dips

Stretch   Comments: Hurt my wrist, cant really put too much weight on the outside of my palm.

27-May ECB Oly

WU

Band Work
Snatch Skills Drills (Barbell)

Snatch 6x2 (33kg-35kg-38kg-40kg-42kg-43kg)

Split Jerk 6x3 (40kg-50kg-55kg-60kg-65kg-65kg)

Box Squat 5x5 (100kg)

Clean Shrugs 2x5 (80kg) 3x3 (100kg) Stretch

26-May ECB Oly

WU

Band Work

Snatch Skills

Snatch 8x2(30kg-35kg-40kgx4-42kg-43kg)

Comments:
Kid was sick so had to bail after the snatch!!

24-May ECB Oly

WU

Band Work

HFS

Snatch 8x1 (34kg-38kg-40kg-41kg-42kg-43kg-44kg-45kg)

Clean & Jerk 6x2 (40kg-45kg-50kg-55kg-60kg-65kg)

Stretch

23-May WOD

WU:
1.1K Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2FG Act.
HFS

Stretch

SWOD:
Front Squat 3,3,3,3,3,3 (50kg-55kg-60kg-65kg-70kg-75kg)

1K Row

Stretch

22-May ECB Oly

WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS


Stretch

Snatch 6x1 (30kg)

Clean & Jerk 6x2 (50kg-55kg-60kg-65kg-70kg-72kg)

Snatch Pulls 3x3 (60kg) 3x3 (70kg)

Lat Pull Down 4x8 (50kg)

Standing Press 4x8 (40-42.5-42.5kg-40kg)

Stretch

21-May WOD

WU:

1k Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD


DB Bench Press 3x6 (30kg)
DB Incline Bench Press 3x6 (27.5kg)

DB Bench Fly 3x6 (20kg)

DB Incline Fly 3x6 (17.5kg)

Barbell Row 6x6 (60kg)
DB Row 3x6 (30kg)

Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC Barbell 3x6 (25kg)

3 Rounds of -
10x Drag Curls Barbell (25kg)
10x Dips

Stretch

20-May ECB Oly

WU:

3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS

Snatch

Clean & Jerk

Comments:
Just clearning a few cobwebs from the holidays!

17-May ECB Oly

WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS

Snatch

Clean & Jerk

Comments:
Just clearning a few cobwebs from the holidays!

1-May ECB Oly

WU:
3 Rounds of -
10x Band Shoulder Dislocates
10x Band OHS
10x Back Raise
HFS

Stretch

Snatch Combos

Clean &Jerk 6x2 (45kg-55kg-59kg-61kg-63kg-65kg)

Snatch Pulls 3x3 (60kg) 3x3 (70kg)

Lat Pull Down 4x8 (50kg)

Standing Press 4x8 (40kg-42.5kg-45kg-45kg)

Stretch