Monday, December 30, 2013

30-Dec WOD

WU:
3 rounds of -
10x Squat
10x Scap
10x Back raise
10x Glute act
HFS

Stretch

6 rounds of
16kg KB Complex
10x swings
5x right
5x left
5x shoulder right
5x should left 
45sec Rest

Stretch & Mobility Work

Friday, December 27, 2013

Thursday, December 26, 2013

26-Dec WOD

WU:
3 rounds of -
10x Squat
10x Scap
10x Back raise
10x Glute act
HFS

Stretch

6 rounds of
16kg KB Complex
10x swings
5x right
5x left
5x shoulder right
5x should left 
45sec Rest

Stretch & Mobility Work

Thursday, December 19, 2013

19-Dec WOD

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

SWOD:

Bench
Power 3x5 87.5kg
Wide 3x5 75kg
Narrow 3x5 30kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (20kg)
HC 3x6 (17.5kg)

Squat 3x10 (40kg)

Lat Pull Down 3x6 (50kg)
Rope Pull Down 3x6x (25kg)

Stretch

Tuesday, December 17, 2013

17-Dec WOD

UWU:
1k Row
3 Rounds of-
10x Squat
10x Plank/PU
10x Back Raise
10x 2FG Act.
10x Sliders
HFS

Stretch

SWOD:

Thrusters 
5x5 (20kg) 
5x3 (25kg-30kg-35kg-40kg-45kg)

WOD:
300m Run
21x PU
21x Squat
300m Run
15x PU
15x Squat
300m Run
9x PU
9x Squat
300m Run
Time: 8'59

Friday, December 13, 2013

13-Dec WOD

WU:

1k Row

3 Rounds of-

10x Band Dislocates

10x OH Band Squat

10x PU

10x Back Raise

10x 2FG Act.

HFS


Stretch

Front Squat 9x3 (40kg to 80kg in 5kg increments)
Shoulder Press 5x5 (40kg)

500m row for time x2:
1.59
2.01

Stretch

Thursday, December 12, 2013

12-Dec WOD

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

SWOD:

Bench
Power 3x5 87.5kg
Wide 3x5 75kg
Narrow 3x5 25kg

BO Row 4x5 (70kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Lat Pull Down 3x6 (50kg)
Rope Pull Down 3x6x (25kg)

Stretch

Wednesday, December 11, 2013

11-Dec BJJ

Take Down:
Judo grip, lapel and elbow. Pull up and out wrist and down lapel and as you kneel down and single leg take down. Remeber to punch knees and keep head in. (As they land, grab outside knee and lapel and move to guard pass..)

Guard Pass: 
Knee across shin pass and push knee over and pin leg. Keep grips. As they roll, 
arm in around knock and sleeve choke across back of the neck with your hand on the back of there lat/shoulder. Keep your knee and shin against their back, pull In and step over, push other leg out and from under them and finish

Guard Passing 101:
Get double lapel grips and shimmy to side you have there arm pinned. Shimmy and step up, stand up full and turn your knees in to pin them. Straight arm up and then push down on the knee by leaning to that side to break guard. 

(End up in knee across, keep lapel grip and pass with arm under leg and go to side.)

Half guard to 1/4 guard pass:
Arm under head and all the way out and grab shoulder and pin shoulder. Pull lapel out and pass up to arm under head. Grab with palm down and lock up head. If they have arm under neck then you need to finger walk up the mat and clear the arm with your head and pin it. Come up and pressure as you then pull out trapped leg and move to 1/4 guard.

Roll x2

Monday, December 9, 2013

9-Dec WOD

WU / Foam Roll / Mobility Work

10 rounds of - 
10x KB swings
5x Right arm swing
5x Left arm swing
5x right arm press
5x left arm press
16kg KB
60sec Rest

Stretch

Sunday, December 8, 2013

8-Dec WOD

WU:
1k Row
1k Run
3 Rounds of-
10x Band Dislocates
10x OH Band Squat
10x Scap PU
10x Back Raise
10x 2FG Act.
HFS

Stretch

Squat 5x5 (80kg)
T.Y.I 3x8/8/8 (3kg DBs)

1.2k Run

Stretch

Saturday, December 7, 2013

7-Dec BJJ

WU

Guard Passing
part 1
Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2
Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3
Go to pass, they shrimp, turn anpd put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

DLH Guard Sweep
Part 1
Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. Grab collar and and turn as you push away, make sure you don't end up in half guard, spin them away so you can be in side control.

Part 2
Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg but if they push your hand away to break grip, grab that hand roll in under them and hook the leg for the sweep and they will fall over easily.

Part 3
Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. If you cant get it, with your free hand grip there collar and immediately go for the technical stand up.

Part 4 
Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. If you cant get it, with your free hand grip there collar and move your other grip to the collar also and go for the smash to bully them to the mats.

Draft

Knee slip Long pass from standing Long pass from Knee Long pass and as he goes to turn into you you go all the way over and take it back

Side control move arm underneath the neck
she is now into your bicep as you go strong on him and then you move to quarter Guard 

Guard Pass: 
Knee across shin pass and push knee over and pin leg. Keep grips. As they roll, 
arm in around knock and sleeve choke across back of the neck with your hand on the back of there lat/shoulder. Keep your knee and shin against their back, pull In and step over, push other leg out and from under them and finish

Guard Passing 101:
Get double lapel grips and shimmy to side you have there arm pinned. Shimmy and step up, stand up full and turn your knees in to pin them. Straight arm up and then push down on the knee by leaning to that side to break guard. 

(End up in knee across, keep lapel grip and pass with arm under leg and go to side.)

Half guard to 1/4 guard pass:
Arm under head and all the way out and grab shoulder and pin shoulder. Pull lapel out and pass up to arm under head. Grab with palm down and lock up head. If they have arm under neck then you need to finger walk up the mat and clear the arm with your head and pin it. Come up and pressure as you then pull out trapped leg and move to 1/4 gu

Wednesday, December 4, 2013

4-Dec BJJ


Back on the mats with the Ginja Ninja in South Dublin S&C.

WU

Guard Passing
part 1
Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2
Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3
Go to pass, they shrimp, turn and put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

DLH Guard Sweep
Part 1
Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. Grab collar and and turn as you push away, make sure you don't end up in half guard, spin them away so you can be in side control.

Part 2
Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg but if they push your hand away to break grip, grab that hand roll in under them and hook the leg for the sweep and they will fall over easily.

Part 3
Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. If you cant get it, with your free hand grip there collar and immediately go for the technical stand up.

Part 4 
Leg on thigh and sleeve grip on same side. Hook in on other side and holding back of ankle. Plus thigh away and as they step back and pull away for posture, come up with them, pass there sleeve to your other hand around the back of there leg. If you cant get it, with your free hand grip there collar and move your other grip to the collar also and go for the smash to bully them to the mats.

4x4min Rolling

Tuesday, December 3, 2013

The game done change...

Well after two years in the wasteland, I have finally come back to the fold. The Ginga Ninja got him some mats and now with a solid roof over his head there is a new home for the ‘Red Dragons’ (old school joke…).

I’ve gotten the bug again and am enjoying the coaching style and game that Dave is teaching. We have a decent mix in the class and it’s been good fun to date. We have done a lot of drilling and that’s key. I will evolve as it goes, but it’s made me realised that I missed BJJ a lot!

Now to figure out how to training every night of the week……

Here's me right, Dave Middle and Mick on the left.



3-Dec WOD

WU:

1k Row

3 Rounds of-

10x Squat

10x Plank/PU

10x Back Raise

10x 2FG Act.

10x Sliders

HFS

 

Stretch

 

SWOD:

Deadlift 7x5 (100kg)

Thrusters 5x5 (20kg) 3x5 (40kg)

 

WOD:

300m Run

21x PU

21x Squat

300m Run

15x PU

15x Squat

300m Run

9x PU

9x Squat

300m Run

Time: ?


Monday, December 2, 2013

2-Dec WOD

WU & Stretch

7 Rounds of (16kg KB) –
10x KB Swing
5x Right Arm Swing
5x Left Arm Swing
5x Right Arm Press
5x Left Arm Press
90sec Rest

Core Work

Stretch



Friday, November 29, 2013

29-Nov WOD

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

Stretch

Front Squat 8x3 (40kg-45kg-50kg-55kg-60kg-65kg-70kg-75kg)

Shoulder Press 5x5 (50kg)

Stretch

Thursday, November 28, 2013

28-Nov WOD

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

SWOD:

Bench
Power 3x5 85kg
Wide 3x5 75kg
Narrow 3x5 60kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Lat Pull Down 3x6 (45kg)

3 Rounds of -
Rope Pull Down 6x (25kg)
10x PU

Stretch

Thursday, November 21, 2013

21-Nov BJJ

More and more and more guard passing!

Few long steps in there also....

Wednesday, November 20, 2013

20-Nov WOD

WU:
Band Work –
3x10 Dislocates/OHS
Bar Movements - Snatch & C&J

WOD:

Snatch
2x2 34kg
2x2 38kg
2x2 40kg
2x2 42kg
2x2 44kg

Clean Pulls 3x5 (40kg)

Front Squats 5x3 (40kg)

C&J 2,2,2,2,2 (2x40kg-2x50kg-2x55kg, 2x60kg, 2x65kg)

Squat 5x3 (80kg)



Tuesday, November 19, 2013

19-Nov WOD

WU:
1k Row
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

SWOD:

Bench
Power 3x5 85kg
Wide 3x5 75kg
Narrow 3x5 60kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Lat Pull Down 3x6 (45kg)
Rope Pull Down 3x6 (25kg)

Stretch

Monday, November 18, 2013

18-Nov WOD

WU:
1k Row
1.2k Run
3 Rounds of -
10x band dislocates
10x squats
10x PU
10x Back Raise
10x 2F glute act 
HFS

stretch

SWOD:
Front Squat 7x3 (40kg-50kg-55kg-60kg-65kg-70kg-75kg)

Stretch 

Sunday, November 17, 2013

17-Nov BJJ

WU

Guard Passing

Pistol grip, pin feet, elbow turn, shoulder to solarplex and tripod smash and pass.

Guard Passing:
part 1
Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2
Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3
Go to pass, they shrimp, turn and put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

Knee On Belly – Kimora
As they turn to push the knee away, loop your hand under there elbow and proceed to sit on head. Swap hands as you hug there arm to your chest. Turn there wrist, while the elbow is bent away from their front!

Arm Bar drills also

Friday, November 15, 2013

11-Nov BJJ

WU

Guard Passing

Pistol grip, pin feet, elbow turn, shoulder to solarplex and tripod smash and pass.

DLH 

part 1
Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2
Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3
Go to pass, they shrimp, turn and put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

15-Nov WOD



WU:
1k Row
1k Run
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
HFS

Stretch

SWOD:

Bench
Power 3x5 82.5kg
Wide 3x5 72.5kg
Narrow 3x5 60kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Lat Pull Down 4x6 (45kg)

3 rounds of -
6x Rope Pull Down (25kg)
10x PU


Stretch

Thursday, November 14, 2013

14-Nov ECB

WU:

Band Work - 3x10 Dislocates & OHS

Bar Movements - Snatch & C&J


WOD:
Snatch 2,2,2,2,2,2,2,2 (2x40kg-4x43kg-2x45kg)

Clean Pulls 3x5 (40kg)

Front Squats 5x2 (40kg)

C&J 2,2,1,1,1,1,1,1 (2x40kg-2x50kg-2x55kg, 2x60kg, 2x65kg)

Squat 7x3 (80kg)

Shoulder Press 5x5 (50kg)

Sunday, November 10, 2013

10-Nov BJJ

WU

Guard Passing

Pistol grip, pin feet, elbow turn, shoulder to solarplex and tripod smash and pass.

DLH 

part 1
Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2
Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3
Go to pass, they shrimp, turn and put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

Sunday, November 3, 2013

3-Nov Hell&Back

Took part in Helll&Back Titan.

14k across the little sugar loaf and a FEW obsticles in the way!

With no real training for this I completed it in 2H18MIN which was a good time considering!

Next one is in January, might give it a go!

http://www.hellandback.ie/Default.aspx


Thursday, October 31, 2013

31-Oct WOD

WU:
1k Row
1.2k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

DB HSC x3 + Front Squat x3 (15kg-17.5kg-20kg)

DB HSC x3 (22.5kg-25kg-27.5kg-30kg)

1.2k Run

Stretch

Wednesday, October 30, 2013

30-Oct ECB

WU:
Band Work - 3x10 Dislocates & OHS
Bar Movements - Snatch & C&J

WOD:
Snatch 2,2,2,2,2,2,2,2 (2x35kg-4x40kg-2x44kg)

Clean Pulls 3x5 (40kg)

Front Squats 5x2 (40kg)

C&J 2,2,1,1,1,1,1,1 (2x40kg-2x50kg-6x60kg)

Squat 5x5 (80kg)

Shoulder Press 5x5 (45kg)


Tuesday, October 29, 2013

29-Oct WOD

WU:
1k Row
1.2k Run
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

SWOD:

Bench
Power 3x5 82.5kg
Wide 3x5 72.5kg
Narrow 3x5 60kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Lat Pull Down 4x6 (45kg)
Rope Pull Down 4x6 (25kg)

Stretch

Friday, October 25, 2013

25-Oct BJJ

WU

Guard Passing

Pistol grip, pin feet, elbow turn, shoulder to solarplex and tripod smash and pass.

DLH 

part 1
Cross grip pants, put foot back past your hip/side and knew to the ground, grip back of GI and pass to the side.

Part 2
Go to grab, comes back to defend. Side step and as they turn, smash pass. If they roll, take back with harness and get lower hook in.

Part 3
Go to pass, they shrimp, turn and put outside leg on your thigh. Sicors there legs apart, pull the top leg past yours and hold the grip. pin down and pass with under hook grip. Keep hold of leg as you do.

Roll 
3x3min

Thursday, October 24, 2013

24-Oct WOD

WU:
1k Row
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

1k Run

Stretch

Wednesday, October 23, 2013

23-Oct ECB

WU:
Band Work - 3x10 Dislocates & OHS
Bar Movements - Snatch & C&J

WOD:
Snatch 2,2,2,2,2,2,2,2 (2x30kg-2x35kg-4x40kg)

Clean Pulls 3x5 (40kg)

Front Squats 5x2 (40kg)

C&J 2,2,1,1,1,1,1,1 (4x40kg-6x50kg)

Shoulder Press 5x5 (40kg)

Squat 5x5 (70kg)



23-Oct Run

WU

Stretch

1k Run
.5k Walk
1k Run
.5k Walk
1k Run

10x20m Sprints

Stretch

Tuesday, October 22, 2013

22-Oct WOD

WU:
1k Row
1k Run
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS

Stretch

SWOD:

Bench
Power 3x5 82.5kg
Wide 3x5 72.5kg
Narrow 3x5 60kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Lat Pull Down 4x6 (40kg)
Rope Pull Down 4x6 (25kg)

Stretch

Monday, October 14, 2013

14-Oct WOD

WU:
1k Row
3 Rounds of -
10x Squats
10x PU
10x Back Raise

Stretch

1.5k Run

SWOD:
Should Press 5x5 (40kg-45kg-50kg-50kg-50kg)

Squat 8x5 (40kg-45kg-50kg-55kg-60kg-65kg-70kg-75kg)

WOD:
5 Rounds of
300m Sprint
200m Walk

Stretch

Friday, October 11, 2013

11-Oct WOD

WU:
1k Row
1.5k Run
3 Rounds of - 
10x Squats 
10x PU 
10x Back Raise
10x 2F Glute Act.
10X Sliders
HFS 

Stretch

WOD:
TYI 3x8 (3kg)

400m Run
21x PU
21x Squat
400m Run
15x PU
15x Squat
400m Run
9x PU
9x Squat
400m Run
Time: 10'21

Stretch

Thursday, October 10, 2013

10-Oct WOD

1k Row
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2F Glute Act.
10x Sliders

Stretch

SWOD:
Deadlift 5x5 (80kg-90kg-100kg-110kg-120kg)

2k Run

Comments:
Hell&Back is on the way and I aint been running!

Wednesday, October 9, 2013

9-Oct ECB

WU:
Band Work - 3x10 Dislocates & OHS
Bar Movements - Snatch & C&J

WOD:
Snatch 5x3 (35kg)

Clean Pulls 3x5 (40kg)

Front Squats 5x3 (40kg)

C&J 12x1 (40kg)

Shoulder Press 4x5 (40kg)

Squat 5x5 (70kg)


Tuesday, October 8, 2013

8-Oct WOD

WU:
1k Row
1k Run
3 Rounds of -
10x Squats
10x Scap PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

SWOD:

Bench
Power 3x5 80kg
Wide 3x5 70kg
Narrow 3x5 60kg

BO Row 4x5 (60kg)
BO DB Row 3x6 (30kg)

BC 3x6 (17.5kg)
HC 3x6 (15kg)
Lat Pull Down 4x10 (30kg-35kg-40kg-45kg)

Stretch

Saturday, October 5, 2013

5-Oct ECB

WU:
Band Work - 3x10 Dislocates & OHS
Bar Movements - Snatch & C&J

WOD:
Snatch 3x5 (30kg)

Clean Pulls 3x5 (40kg)

Front Squats 5x3 (40kg)

C&J 12x1 (40kg)

Shoulder Press 4x5 (40kg)

Squat 5x5 (70kg)

Comments:
First session back, just working back into it!

Tuesday, September 3, 2013

3-Sept WOD

WU:
1k Row
1k Run
3 Rounds of -
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Floor Sliders
HFS

Massive Stretch

WOD:
3 Rounds of -
50kg Bench 5x (Power / Wide / Narrow)
50kg BO Row

DB Row 3x6 (30kg)
BC 3x6 (17.5kg)
HC 3x6 (17.5kg)
Rope PD 4x6 (25kg)

1k Row

Stretch

Comments: Still watching the wrist :(

Tuesday, August 20, 2013

20-Aug WOD

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

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

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

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

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

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

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

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

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!

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

Friday, August 2, 2013

2-Aug ECB Oly Deload

WU:
Band Work
Stretch

Snatch 8x2(38kg)

C&J 16x1 on the min 50kg

Stretch

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

Wednesday, July 31, 2013

31-Jul ECB Oly Deload

WU:
Band Work
Stretch

Snatch 20x1 each min (34kg)

C&J 8x2 60kg

Glute Ham Falls 5x5

Standing Press 5x5 (50kg)

Stretch

Tuesday, July 30, 2013

30-Jul WOD

WU:

3k Cycle

Stretch
SWOD:
Bench Press
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)

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

Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (20kg)

Squat 5x6 (70kg)
3 Rounds of -
10x 20kg Drag Curls
10x Dips

Stretch

2k Cycle

Monday, July 29, 2013

29-Jul ECB Oly Deload

WU:
Band Work
Stretch

Snatch 8x2 (40kg)

Box Jerk 8x2 (60kg)

Deadlift Clean Grip 5x5 (90kg)

Chin Ups 4x6

Stretch

Friday, July 26, 2013

26-Jul ECB Oly Deload

WU:
Band Work
Stretch

Snatch 8x2(30kg)

C&J 16x1 on the min 50kg

Standing Press 5x5 (50kg)

Stretch

Thursday, July 25, 2013

25-Jun WOD

Cycle 3k

Foam Roll & Stretch

5 Rounds of Barbell Complex
5x Front Squat
5x Snatch Grip Behind Neck Shoulder Press
5x Good Mornings

TYI 4x8 3kg DBs

Stretch

Cycle 2k

Wednesday, July 24, 2013

24-Jul ECB Oly Deload

WU:
Band Work
Stretch

Snatch 20x1 each min (30kg)

C&J 8x2 50kg

Glute Ham Falls 5x5

Standing Press 5x5 (40kg-50kg)

Stretch

Tuesday, July 23, 2013

23-Jul WOD

WU:

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

Stretch

SWOD:
Bench Press
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)

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

Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (20kg)

3 Rounds of -
10x 20kg Drag Curls
10x Dips

Stretch

2k Cycle

Monday, July 22, 2013

22-Jul ECB Oly Deload

WU:
Band Work
Stretch

Snatch 8x2 (40kg)

Box Jerk 8x2 (60kg)

Deadlift Clean Grip 5x5 (90kg)

Chin Ups 4x6

Stretch

Friday, July 19, 2013

19-Jul-13 Oly ECB


WU:
Band Work
Stretch
OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3


Clean Skills/Drills
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3
Stretch


Thursday, July 18, 2013

18-Jul WOD

WU:
1k Run
3 Rounds of -
10x Squats
10x PU
10x Back Raise
10x 2F Glute Act.
HFS

Stretch

SWOD:
Shoulder Press 4x5 (40kg-50kg-55kg-55kg)

SLDL 3x5/5 (12.5kg)

Stretch

Comments:
Lacked time, just wanted to get in and do a few bits.

Wednesday, July 17, 2013

17-Jul Oly ECB

Snatch Skills Drills

OHS 3x5
Drop Snatch Squats 3x3
Drop Snatch 3x3
Snatch from Hips 2x3
Snatch Drills from top of Knee 2x3
Snatch from top of Knee 2x3

Clean Skills/Drills
Clean from Hips 3x3
Clean Drill from top of Knee 3x5
Clean from top of Knee 3x3

Just getting a bit in, lots of warm up and stretching, but no issues with full depth in the snatch and clean with 40kg on the bar....nice!




Tuesday, July 16, 2013

16-Jul WOD

WU:

3k Cycle


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

Stretch

SWOD:
Bench Press
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)

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

Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (15kg)
RC 3x6 (20kg)

3 Rounds of -
10x 20kg Drag Curls
10x Dips

Stretch

2k Cycle