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WEDNESDAY 18-04-2018
-LEVEL 1
A1. STRENGTH TEST 2
Deadlift
5RM in 20 minutesA2. GYMNASTICS PUSH TEST 2
Max duration handstand hold
1-2 attemptsB. CONDITIONING TEST 2
21-15-9 reps for time of:
SDHP, 45/30
Push press, 45/30LEVEL 2
A1. STRENGTH TEST 2
Deadlift
3RM in 20 minutesA2. GYMNASTICS PUSH TEST 2
Strict deficit HSPU
1RM (centimeters)
Work up to your deepest deficit for 1 rep.If you can already get shoulders to hands, go for max unbroken reps at that deficit.
B. CONDITIONING TEST 2
21-15-9 reps for time of:
Power clean, 85/60
HSPU0 -
TUESDAY 17-04-2018
-LEVEL 1
A. GYMNASTICS PULL/PUSH TEST
1. Max duration static hang hold
2. Max duration dip support holdB. CONDITIONING TEST 1
For time:
100 step up and overs, 24/20″
75 Single DB shoulder to OH, 12.5/7.5
50/35 cal. rowLEVEL 2
A. GYMNASTICS PULL/PUSH TEST
Strict ring muscle-ups
Max reps in 3 minutesB. CONDITIONING TEST 1
For time:
125 box jump overs, 24/20″ (no lockout needed)
100 DB shoulder to OH, 20/15
75/60 cal. row -
MONDAY 12-03-2018
-HAPPY BIRTHDAY FOR SUNDAY TO EDWARD TEMPLEMORE-WALTERS!
LEVEL 1
A. STRENGTH CONDITIONING
5 giant sets of:
3 back squats @ 70%, TEMPO: 3-2-1-1
10 renegade rows/arm, sets across
20m sled push, HEAVYThere should be only about 60 sec rest between sets.
B. CONDITIONING
For time:
33/24 cal. row
27 jumping C2B pull-ups
21 push presses, 40/25
15 kipping knee tucks on ringsLEVEL 2
A. STRENGTH CONDITIONING
5 giant sets of:
3 back squats @ 70%, TEMPO: 3-2-1-1
10 renegade rows/arm, sets across
20m sled push, HEAVYThere should be only about 60 sec rest between sets.
B. CONDITIONING
For time:
48/36 cal. row
36 push presses, 50/35
12 bar muscle-ups -
THURSDAY 15-02-2018
-HAPPY BIRTHDAY TO MARTIN MACPHAIL AND BIANCA PAOLINI!
ENDURANCE CLUB
A. ROWING SKILL
B. CONDITIONING
3 x 1500m w/ 3 min rest
Stroke Rate: 20, 22, 24GI JOZI
In groups of 3: 1 person at each station,
Work for 3 minutes , rest 30 seconds
AMRAP1 – 3 minutes
6 Push ups
8 Box Jumps
9 Ball SlamsAMRAP 2 – 3 minutes
30 double unders/60 singles
15 sit upsAMRAP 3 – 3 minutes
100m run
15 dbl DB push press (light and fast)Complete all three AMRAP’s – REST 2 minutes
* Repeat for a total of 3 rounds
Posts tagged with ‘push press’
push press