WU:
1000m Row
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x Floor Sliders
HFS
Massive Stretch & Foam Roll
WOD:
3 Rounds of -
30kg Bench 5x Power / Wide / Narrow
3 Rounds of -
5x 60kg Clean Pull
5x 60kg Snatch Pull
BC 3x6 (15kg)
HC 3x6 (15kg)
Stretch
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Tuesday, August 20, 2013
Monday, August 19, 2013
19-Aug ECB Championship Program Week 1 Session 1
WU:
Band Work
Stretch
Snatch Combo 6 Rounds of 2/2/2-Snatch/Snatch Squat/Drop Snatch(30kg)
C&J
2x2 54kg
2x2 57kg
1x1 60kg
WU@ Clean Pulls 2x5 (40kg)
WU@ Front Squat 3x3 (40kg)
Back Squat
5x 80kg
4x 90kg
3x 100kg
2x 110kg
2x 115kg
Stretch
Band Work
Stretch
Snatch Combo 6 Rounds of 2/2/2-Snatch/Snatch Squat/Drop Snatch(30kg)
C&J
2x2 54kg
2x2 57kg
1x1 60kg
WU@ Clean Pulls 2x5 (40kg)
WU@ Front Squat 3x3 (40kg)
Back Squat
5x 80kg
4x 90kg
3x 100kg
2x 110kg
2x 115kg
Stretch
Friday, August 16, 2013
16-Aug ECB Oly
WU:
Band Work
Stretch
Snatch 8x2(30kg-35kg-40kg-42kg-43kg-45kg-45kg-45kg)
HCP 3x5 (40kg)
Front Squat 3x5 (40kg)
C&J 8x2 (4x50kg-4x55kg)
Front Squat 5x5 (60kg-65kg-70kg-75kg-80kg)
Stretch
Band Work
Stretch
Snatch 8x2(30kg-35kg-40kg-42kg-43kg-45kg-45kg-45kg)
HCP 3x5 (40kg)
Front Squat 3x5 (40kg)
C&J 8x2 (4x50kg-4x55kg)
Front Squat 5x5 (60kg-65kg-70kg-75kg-80kg)
Stretch
Thursday, August 15, 2013
15-Aug WOD
WU:
500m Row
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x Floor Sliders
HFS
Massive Stretch & Foam Roll
WOD:
5 Rounds of -
Barbell Good Mornings < br /> Barbell Front Squat < br /> Lat & Hips Stretch < br />
CORE:
Myo Crunch 3x10
10x Cat Vomit
Stretch
500m Row
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x Floor Sliders
HFS
Massive Stretch & Foam Roll
WOD:
5 Rounds of -
Barbell Good Mornings < br /> Barbell Front Squat < br /> Lat & Hips Stretch < br />
CORE:
Myo Crunch 3x10
10x Cat Vomit
Stretch
Wednesday, August 14, 2013
14-Aug ECB Oly
WU:
Band Work
Stretch
Snatch 10x1 on the min 40kg
C&J 8x2(3x50kg-3x55kg-2x58kg)
Standing Press 5x5 (40kg-45kg-50kg-50kg-50kg)
Stretch
Band Work
Stretch
Snatch 10x1 on the min 40kg
C&J 8x2(3x50kg-3x55kg-2x58kg)
Standing Press 5x5 (40kg-45kg-50kg-50kg-50kg)
Stretch
Tuesday, August 13, 2013
13-Aug WOD
WU:
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
HFS
Stretch & Foam Roll
SWOD:
Bench Work 3x5 40kg (Power, Wide & Narrow)
BO Row 4x5 (60kg)
Deadlift Power Clean Grip 5x5 (90kg-100kg-110kg-120kg-120kg)
TYI 4x8 (3kgs)
BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Stretch
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
HFS
Stretch & Foam Roll
SWOD:
Bench Work 3x5 40kg (Power, Wide & Narrow)
BO Row 4x5 (60kg)
Deadlift Power Clean Grip 5x5 (90kg-100kg-110kg-120kg-120kg)
TYI 4x8 (3kgs)
BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Stretch
Monday, August 12, 2013
12-Aug ECB Oly Deload
WU:
Band Work
Stretch
Snatch 8x2 (30kg-35kg-40kg-40kg-40kg-40kg-45kg-45kg)
Box Jerk 8x2 (60kg-65kg-70kg-75kg-80kg-80kg-80kg)
Stretch
Band Work
Stretch
Snatch 8x2 (30kg-35kg-40kg-40kg-40kg-40kg-45kg-45kg)
Box Jerk 8x2 (60kg-65kg-70kg-75kg-80kg-80kg-80kg)
Stretch
Wednesday, August 7, 2013
7-Aug ECB Oly
WU:
Band Work
Stretch
Snatch 8x2(30kg-35kg-40kg-40kg-40kg-45kg-45kg-45kg)
C&J 8x2(55kg)
Standing Press 5x5 (50kg)
Bent Over Rows 5x5(50kg)
Stretch
Band Work
Stretch
Snatch 8x2(30kg-35kg-40kg-40kg-40kg-45kg-45kg-45kg)
C&J 8x2(55kg)
Standing Press 5x5 (50kg)
Bent Over Rows 5x5(50kg)
Stretch
Tuesday, August 6, 2013
6-Aug WOD
WU:
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch & Foam Roll
SWOD:
Deadlift Power Clean Grip 5x5 (90kg)
Squat 5x5 (70kg)
TYI 4x8 (2.5kgs)
Stretch
Comments:
left wrist is a little fooked, think i hyper-extended it!
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch & Foam Roll
SWOD:
Deadlift Power Clean Grip 5x5 (90kg)
Squat 5x5 (70kg)
TYI 4x8 (2.5kgs)
Stretch
Comments:
left wrist is a little fooked, think i hyper-extended it!
Monday, August 5, 2013
5-Aug ECB Oly Deload
WU:
Band Work
Stretch
Snatch 8x2 (30kg-35kg-40kg-40kg-40kg-40kg-45kg-45kg)
Box Jerk 8x2 (60kg-65kg-70kg-75kg-80kg-80kg-80kg)
Stretch
Band Work
Stretch
Snatch 8x2 (30kg-35kg-40kg-40kg-40kg-40kg-45kg-45kg)
Box Jerk 8x2 (60kg-65kg-70kg-75kg-80kg-80kg-80kg)
Stretch
Friday, August 2, 2013
Thursday, August 1, 2013
1-Aug WOD
WU:
3k Cycle
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch & Foam Roll
SWOD:
3 Rounds of -
5x Behind the head Press (20kg)
5x Good Mornings (20kg)
5x Squat (80kg)
TYI 4x8 (3kgs)
Stretch
2k Cycle
3k Cycle
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS
Stretch & Foam Roll
SWOD:
3 Rounds of -
5x Behind the head Press (20kg)
5x Good Mornings (20kg)
5x Squat (80kg)
TYI 4x8 (3kgs)
Stretch
2k Cycle