Holistic Foundations: Hour Of Power

Thursday 28th June 2012

Mobility:

WHAT EVER YOU BODY NEEDS

Hour or Power (up by 10 - 85%)

SKILL

Clean Complex

STRENGTH

Front Squat - 5 x 3 @ 85%

Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding. The advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.

Tuesday 26th June 2012

Mobility:

WHAT EVER YOU BODY NEEDS

Hour or Power (up by 10 - 85%)

SKILL

Jerk Complex
Power Snatch 3 x 5 @ 85%

STRENGTH

OHS - 3 x 5 @ 85%

Thursday 21st June 2012

Mobility:

WHAT EVER YOU BODY NEEDS

Hour or Power (down by 5 - 75%)

SKILL

Hang Snatch/OHS 5 x 5 @ 75%
Snatch Balance 5 x 575%

STRENGTH

Bench Press (dynamic) 5 x 5

Tuesday 19th June 2012

Mobility:

WHAT EVER YOU BODY NEEDS

Hour or Power (down by 5 - 75%)

SKILL

Hang Clean Thrusters 5 x 5 @ 75%
HIGH hang Power Cleans 5 x 575%

STRENGTH

Front Squats 5 x 5 (use Racks for Squats or clean to shoulders)

Tuesday 5th June 2012

Mobility:

WHAT EVER YOU BODY NEEDS

Hour or Power (80%)

SKILL

(only start your sets once you hit 80%)

Hang Power Clean - heavy singles - 80% 3 x 3

Hang Snatch - 90% (of snatch) x 3 x 3

STRENGTH

Back Squat or Deadlift - heavy triple x 5 (use Racks for Squats)

Tuesday 5th June 2012

Mobility:

WHAT EVER YOU BODY NEEDS

Hour or Power (80%)

SKILL

(only start your sets once you hit 80%)
Snatch - heavy single; 80% 3 x 3

Clean Jerk - heavy single; 80% 3 x 3

Snatch Pull - 90% (of snatch) x 3 x 3

STRENGTH

Front Squat - heavy triple x 5 (use Racks)

THURSDAY 17th May 2012

Mobility:

WHAT EVER YOU BODY NEEDS

Hour or Power (up by 10 - 100%)

SKILL

Snatch 100% - 1 x 1 (Work up to 1 rm as long and as many sets as it takes)

CLEAN and Jerk 100% 1 x 1 (Work up to 1 rm as long and as many sets as it takes)

Tripletes, Doubles OR Singles

STRENGTH

OHS Squat - 100% 3 reps x 5 sets

TUESDAY 15th May 2012

Mobility:

WHAT EVER YOU BODY NEEDS

Hour or Power (up by 10 - 100%)

SKILL

Snatch 100% - 1 x 1 (Work up to 1 rm as long and as many sets as it takes)

C and Jerk 100% 1 x 1 (Work up to 1 rm as long and as many sets as it takes)

Tripletes, Doubles OR Singles

STRENGTH

DEADLIFT - 100% 3 reps x 5 sets

THURSDAY 10th May 2012

Mobility:

Roller/Tennis Ball

Hour or Power (Down by 5 - 90%)

SKILL

Snatch Balance - 90% - 3 x 5 sets

Hang Full - Snatch - 90% 3 reps x 5 sets

Singles - Re-set on EACH attempt. Take a breath at the start of each lift.

STRENGTH

Front Squat - 90% 3 reps x 5 sets

TUESDAY 8th May 2012

Mobility:

Roller/Tennis Ball

Hour or Power (Down by 5 - 90%)

SKILL

Hang Power Clean - 90% - 3 x 5 sets

Split Jerks - 90% 3 reps x 5 sets

Singles - Re-set on EACH attempt. Take a breath at the start of each lift.

STRENGTH

Dead-lift - 90% 3 reps x 5 sets

TUESDAY 3rd May 2012

Mobility:

Barbell SMASH

Hour or Power (Up by 10- 95%)

SKILL

Split Jerk - 95% - 3 x 5 sets

Snatch Grip High Pull from the deadlift (no transition) - 95% 3 reps x 5 sets

Singles - Re-set on EACH attempt. Take a breath at the start of each lift.

STRENGTH

Strict Press - 95% 3 reps x 5 sets (stable at bottom of squat hold for 2 seconds)

TUESDAY 1st May 2012

Mobility:

Barbell SMASH

Hour or Power (Up by 10- 95%)

SKILL

Clean 95% - 3 x 5 sets

Snatch (no stand up portion. Just the CATCH in the bottom. Hold for 2 seconds then dump)

- 95% 3 reps x 5 sets

Singles - Re-set on EACH attempt. Take a breath at the start of each lift.

STRENGTH

OHS - 95% 5 reps x 5 sets (stable at bottom of squat hold for 2 seconds)

TUESDAY 24th April 2012

Mobility:

Band tension....

Hour or Power (down by 5 -85%)

SKILL

Pop'in Squats - 80% - 3 x 5 sets

Split Jerk - 80% 3 reps x 5 sets

STRENGTH

Deadlift -80% 5 reps x 5 sets (think FAST hips)

TUESDAY 24th April 2012

Mobility:

Band tension....

Hour or Power (down by 5 -85%)

SKILL

Hang Snatch - 80% - 3 x 5 sets

Hang Power Clean - 80% 3 reps x 5 sets

STRENGTH

OHS = 80% 5 reps x 5 sets (think FAST hips)

Thursday 19th April 2012

Mobility:

Band tension....

Hour or Power (Up by 10 -85%)

SKILL
Snatch - 85% - 3 x 5 sets

Clean and Jerk - 85% 3 reps x 5 sets

STRENGTH
Push Press - 85% 5 reps x 5 sets (think FAST hips)

CONDITIONING

SB Crawls 1 lap
10 Swings (Medium weight and think SPEED)

5 rounds for time.

Tuesday 17th of April 2012

Mobility:

barbell SMASH!

Hour or Power (Up by 10 -85%)

SKILL

Power Snatch - 85% - 3 x 5 sets
Power Clean and Jerk - 85% 3 reps x 5 sets

STRENGTH
OHS Squat - 85% 5 reps x 5 sets

CONDITIONING

SB Crawls 1 lap
10 Swings (Medium weight and think SPEED)

5 rounds for time.

Thursday 5th of April 2012

Mobility:

Work your tissue! :)

Hour or Power (down by 5 -75%)

SKILL

Power Clean - 75% - 3 x 5 sets
Power Snatch - 75% 3 reps x 5 sets

STRENGTH
Front Squat - 75% 5 reps x 5 sets

CONDITIONING

10 Pullups
15 kb Swings

4 sets (for time)

Tuesday 3rd of April 2012

Mobility:

Work your tissue! :)

Hour or Power (down by 5 -75%)

SKILL

Clean & Jerk 75% - 3 x 5 sets
Snatch (full) 75% 3 reps x 5 sets

STRENGTH
Deadlift - 75% 5 reps x 5 sets

CONDITIONING

4 x 100m Sprints (by request form courts)

Thursday the 29th of March 2012

Mobility:

Find something tight and make it not! haha

Hour or Power (up by 10 - 80%)

SKILL

Push Press - 80%3 x 5 sets
Hang Power Clean - 80% 3 reps x 5 sets

STRENGTH
OHS - 80% 5 reps x 4 sets

CONDITIONING

4 x 100m Sprints

Tuesday the 27th of March 2012

Mobility:

Find something tight and make it not! haha

Hour or Power (up by 10 - 80%)

SKILL

Thruster - 80% x 4 reps x 5 sets
Power Snatch - 80% 4 reps x 5 sets

STRENGTH
Deadlift - 80% X 4 reps X 5 sets

CONDITIONING

KB Swing

Pull-Up

Add one rep every minute on the minutes until failure

Thursday the 22nd March 2012

Mobility:

Band and barbell release work

Hour or Power (Down by 5 - 70%)

SKILL

Hang Clean - 95% X 5 sets X 3 reps
Snatch Balance - 95% X 4 reps X 5 sets

STRENGTH
OHS - 70% X 4 reps X 5 sets

CONDITIONING

5 Rounds

10 Jack Knifes
10 Jumping Boxes

Tuesday the 20th Of January 2012

Mobility:

Find a spot you need work on and ask a trainer to help you release.

Hour or Power (down by 5 - 70%)

SKILL

Power Clean - Squat Press 70% X 5 sets X 3 reps
Hang Full Snatch - 70% X 4 reps X 5 sets

STRENGTH
Snatch Grip Deads - 70% X 4 reps X 5 sets

CONDITIONING
KB Swing

SB Crawl

20:10 - 10 sets

Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding. The advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.

Thursday 15th March

Mobility:

Band Flexi

Hour or Power (up by 10 -75%)

SKILL:

Mid Thigh Power Clean - 75% - 5 sets 3 reps

Strict Press -75% - 5 sets 3 reps

STRENGTH:

Front Squats - 75% - 4 sets X 5 reps

CONDITIONING:

SB crawls - 1 x lap
Kb swings x 7

5 rounds

Tuesday 13th March

Mobility:

BARBALL SMASH!!!

Hour or Power (up by 10 -75%)

SKILL:

Mid Thigh Power Snatch - 75% - 5 sets 3 reps

Split Jerk/Push Jerk -75% - 5 sets 3 reps

STRENGTH:

Deadlifts - 75% - 4 sets X 5 reps

CONDITIONING:

AMRAP - 5 min - no rest:
10 1-arm KB swings (5 each Arm)

Reptilian Crawls

Thursday the 8th March

Over head snatch position!

Mobility:

Tennis ball/ Barbell release

Hour or Power (down by 5 - 65%)

SKILL:

Snatch Balance 5 x 5 @ 65%

Mid Thigh Full Snatch 5 x 5 @ 65%

STRENGTH:
OHS - 5 x 5 @ 65%

CONDITIONING:

Max Height Box Jump

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Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding the advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.

Thursday 1st of March

Mobility:
Tennis ball/ Barbell release

Hour or Power (Up by 10 - 70%)

SKILL:

Power Clean 5 reps 5 sets

Hang Snatch 5 reps 5 sets

STRENGTH:
Front Squat 5 sets 5 reps

CONDITIONING:

3 rounds:

20 kb swings

10 Bent Over Row KB (same weight as swings)

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Tuesday 28th of Feb 2012

Mobility:

Foam Roll

Hour or Power (Up by 10 - 70%)

SKILL:

Snatch - 3 reps X 5 sets

Snatch Pull 3 reps 5 sets

STRENGTH:
Back Squat with a PAUSE at the bottom - 5 sets 5 reps

CONDITIONING:

2 sets; no rest:

2 min DU's
12 KB push press

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Tuesday 21st of Feb 2012

Belinda with great work at the bottom of the clean

Mobility:

Tight Spots

Hour or Power (Start New Cycle - 60%)

SKILL:

Snatch Balance - 60% 5 sets 3 reps

Mid Thigh Power Clean - 60% - 5 sets 3 reps

STRENGTH:

Deadlift - 60% - 4 sets X 5 reps

CONDITIONING:

Box Jump - Doubles!
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Thursday 23rd of Feb 2012

Mobility:

Your weakness!

Hour or Power (Start New Cycle - 60%)

SKILL:

Mid Thigh Power Snatch - 60% - 5 sets 3 reps

Push Jerk/Split Jerk - 60% 5 sets 3 reps

STRENGTH:

OHS - 60% - 4 sets X 5 reps

CONDITIONING:

100m Burpee Race
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Thursday the 16th of Feb 2012

We miss out Tysha at HOP!

Mobility:

Tennis ball SMASH!!!

Hour or Power (Up by 10 - 100%)

SKILL:

Clean and Jerk - 100% - 30 minutes to reach 1rm for YOU with good FORM!

STRENGTH:

Pick a strength movement and work it for 5 reps 4 sets!

CONDITIONING:

Partner workout:

10 pullups

10 pushups

12 rounds for time!

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Tuesday the 14th of Feb 2012

Snatch!

Mobility:

BARBALL SMASH!!!

Hour or Power (Up by 10 - 100%)

SKILL:

Snatch - 100% - 30 minutes to reach 1rm for YOU with good FORM!

STRENGTH:

Pick a strength movement and work it for 5 reps 4 sets!

CONDITIONING:

200m Burpee Race

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Tuesday the 7th of Feb 2012

Mobility:

BARBALL SMASH!!!

Hour or Power (Down by 5 - 90%)

SKILL:

Mid Thigh Power Snatch - 90% - 5 sets 3 reps

Push Jerk/Split Jerk - 90% 5 sets 3 reps

STRENGTH:

Deadlifts - 90% - 4 sets X 5 reps

CONDITIONING:

For 5 min - no rest:
10 1-arm KB swings (5 each Arm)

10 Horri Pulls EXPLOSIVE! (Any style)

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Thursday the 9th of Feb 2012

Mobility:

TENNIS BALL SMASH!

Hour or Power (Down by 5 - 90%)

SKILL:

Snatch - 90% - 5 sets 3 reps

Clean & jerk - 90% - 5 sets 3 reps

STRENGTH:

Back squat - 90% - 4 sets X 5 reps

CONDITIONING:
5 Ladder Sprints

10 KB snatch (reps/per arm)

5 Rounds

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Thursday the 2nd of Feb 2012

Mobility:

Band and barbell release work

Hour or Power (up by 10 - 95%)

SKILL

Hang Clean - 95% X 5 sets X 3 reps
Snatch Balance - 95% X 4 reps X 5 sets

STRENGTH
OHS - 95% X 4 reps X 5 sets

CONDITIONING

5 Rounds

10 Jack Knifes
10 Jumping Boxes

Tuesday the 31st Of January 2012

Mobility:

Find a spot you need work on and ask a trainer to help you release.

Hour or Power (up by 10 - 95%)

SKILL

Power Clean - Squat Press 95% X 5 sets X 3 reps
Hang Full Snatch - 95% X 4 reps X 5 sets

STRENGTH
Snatch Grip Deads - 95% X 4 reps X 5 sets

CONDITIONING
KB Swing

SB Crawl

Thursday the 26th Of January 2012

Mobility:

Find a spot you need work on and ask a trainer to help you release.

Hour or Power (down by 5 - 85%)

SKILL
Power Snatch - 85% x 5sets x 3 reps
Jerk/Split/Push 85% x 3 sets x 5reps

STRENGTH
OHS - 85% - 4 sets X 5reps

CONDITIONING
5 Rounds

10 Jack Knifes
10 Jumping Boxes

Holistic Foundations and any person/s within Holistic Foundations has produced these workouts for improved movement and lifestyle ability. These movements and lifestyle modifications are NOT appropriate for everyone. Individuals who suffer from disease or are recovering from ANY injury of any sort should consult a physician regarding. The advisability of undertaking any of the activities suggested in these workouts. Health is taking responsibility for YOURSELF. Holistic Foundations or any person/s working in or on behalf of; is neither responsible nor liable for any harm or injuries resulting from these movements and lifestyle modifications described here in.

Tuesday the 24th of January 2012

Mobility:

SB Quad Flexibility

Hamstring

90/90 Qlute
Dynamic Warm up for SKILLS

Hour or Power (Up by 5 - 85%)

SKILL:

Mid Thigh Power Clean - 85% - 5 sets 3 reps

Snatch Balance (find a weight you land in the bottom well with) 85% - 5 sets 3 reps

STRENGTH:

Front Squats - 85% - 4 sets X 5 reps

CONDITIONING:

Until everyone has done there 100m row the TEAM will do burpees. Once the TEAM have all done their 100m row you will be complete!

100m row
Max Burpees

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Thursday the 19th January 2012

Mobility:

Foam Roll

Hour or Power (Up by 10 - 90%)

SKILL:

Power Clean - Squat Press 90% X 5 sets X 3 reps
Hang Full Snatch - 90% X 4 reps X 5 sets

STRENGTH:

Snatch Grip Deads - 90% X 4 reps X 5 sets

CONDITIONING:

40:20 Burpee x 8 rounds

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Tuesday the 17th January 2012

Mobility:

Use the BANDS to release tension

Hour or Power (Up by 10 - 90%)

SKILL:

Push Press/Push Jerk/Split Jerk - 90% x 5 sets X 3 reps
Hang Cleans (full range) X 90% x 5 sets X 3 reps

STRENGTH:

OHS - 90% X 4 reps X 5 sets

CONDITIONING:

One attempt at each (No Rest)

(max is failure)

Max K2E (off the bar= Fail)
Strict Pull-Up (off the bar - Fail)
Strict Push-Up (Pike = Fail)
Max Squat (Resting at either start or finish = Fail)

TOTAL REPS is your score

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Thursday the 12th January 2012

Mobility:

TENNIS BALL SMASH!

Hour or Power (Down by 5 - 80%)

SKILL:

Snatch - 80% - 5 sets 3 reps

Clean & jerk - 80% - 5 sets 3 reps

STRENGTH:

Back squat - 80% - 4 sets X 5 reps

CONDITIONING:
5 Ladder Sprints

10 KB snatch (reps/per arm)

5 Rounds

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Tuesday the 10th January 2012

Mobility:

BARBALL SMASH!!!

Hour or Power (Down by 5 - 80%)

SKILL:

Mid Thigh Power Snatch - 80% - 5 sets 3 reps

Push Jerk Half/Full Squat -80% 5 sets 3 reps

STRENGTH:

Deadlifts - 80% - 4 sets X 5 reps

CONDITIONING:

For 5 min - no rest:
10 1-arm KB swings (5 each Arm)

10 pull-ups (Any style)

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Thursday 5th December 2012

Holistic Foundations

Pages

Hour Of Power

(only start your sets once you hit 80%)
Snatch - heavy single; 80% 3 x 3

Clean Jerk - heavy single; 80% 3 x 3

Snatch Pull - 90% (of snatch) x 3 x 3

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Disclaimer

Pages

Hour Of Power

(only start your sets once you hit 80%) Snatch - heavy single; 80% 3 x 3

Clean Jerk - heavy single; 80% 3 x 3

Snatch Pull - 90% (of snatch) x 3 x 3

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Post a Comment

Disclaimer

(only start your sets once you hit 80%)
Snatch - heavy single; 80% 3 x 3