30.1.2012 - 4.1.2012

Monday
30.1.2012

Focus (5minutes)
Learn the Over Head Squat
30:30 x 5 sets - Practice (dowel or empty bar only)

Workout
30:30 x 5 rounds (25 minutes)

Pushups
Horizontal Pull
KB Front Squat
SB Hip Extension/Knee Flexion

Core (6 minutes)

Prone Cobra
Ground facing (knees to elbows)

Tuesday
31.1.2012

Focus (5 minutes)
Learn The Clean and Jerk from Floor to Split (dowel or BB only)
30:30 x 5 sets Practice

Workout
Endurance

AMRAP 17 mins

5 Jumping Pullups
10 Lunge Box Step-ups
5 Buprpees

Core (6mins)
SB crawl
Hip Extension

Wednesday
1.2.2012

Focus (5mins) KB Deadlift Technique
30:30 5 sets – No heavier then a 32kg KB

Workout (25 minutes)
Speed and Power

20:40 x 5 rounds

Double Unders/Singles
DB Burpess
MB Slam
KB SDHP
Ladder Intervals

Core (6mins)
TVA Heel Taps
SB Flutters

Thursday
2.2.2012

Focus (8 minutes)
KB swings – 40:20 x 8 sets


Workout (21 minutes)
Uni Lateral Strength

30/30 – 7 sets (21 minutes)

Single Leg Deadlift - KB
Single Arm Pull w/rotation
Single Arm Snatch - DB

(no rest between movements)

Core (6mins)
PNF - Squat

Friday
3.2.2012

Focus
Ask the trainer for help on something you think you could use some help with


Workout (20mins)
Work in Team of 2 or 3

20 mins

1 Sled Crawl - (Increasing weight if ability allows)
7 Dips
14 BB Push Press

Get through as much work as you can. More of a slow pace then your traditional AMRAP.


Core (6mins)
Star Fish 30/30

Saturday 4.2.2012

Focus

Workout

Core