Dear Squad
Hope all of you enjoyed the extra 2 days of rest. Listed below are the extra training to be completed and scores posted before 8 Feb 1830hr.
Remember to stock up on the following
- Fish Oil
- Sleep
- Vit C
- Unicorn Blood
WEEK 5-6 - Volume
Extra Training @ ReeBok CrossFit Enduro 31 Jan 0700hr - 0800hr (No Excuse)
In 15mins
Establish 2 RM Hang Clean
Rest 5 Mins
3 Rds
500m
15 Power Clean 135#
30 WallBalls
Volume : (To be completed before 8 Feb)
A : 10mins
Odd Minute Max Back Squat @ 230#
Even Minute max Bar MU
B : 10mins
Odd Minute Max Pistol
Even Minute Max HSPU
Skill :
Handstand Walk 200m
BenchMark :
Helen
Finish Strong Squad...........
DarkLord
Tuesday, 29 January 2013
Saturday, 12 January 2013
IN SEASON PHASE 2 - WEEK 3-4
Death Squad,
Run-In Phase Has Come To An End. Well Done To All WarLords Who have made it so far, keep motivating each other. I'm very glad to see that most if not all of you are recovering well. There is an Influenza Bug Spreading Around, Please take preventive measures to ensure you don't fall sick. Sleep More, Eat Better, Good Quality Liquid Fish Oil, Vitamin C + Unicorn Blood
We MUST Finish Strong..........
Week 3-4 (All The Following Sessions Must Be Completed and Scores Updated Here By 26 Jan 2030hr)
Skills
A :
5 Sets of AMRAP MU
Without False Grip
***Rest 2 Minutes between each Set and work on efficiency in stringing your MU together. NO False Grip allowed. They might raise the height of the rings this year and guys who can execute MU with out False Grip have a big advantage. Aim for at least 5 for each set, Athletes who are already very efficient, shoot for at least 6-7***
B :
HandStand Walk = Accumulate 200m with as little break as possible
***There is No short cut to Gymnastic skills, staying lean (10-12% Bodyfat) definitely helps in performing Gymnastics Movement with ease. That is why you never see an Acrobat or Elite Gymnast who is above 15% BF***
WeightLifting
A : 3 RM DeadLift
In 15 Mins (Including Warm Up Sets), Establish 3RM
***No Bouncing, No Touch & Go. I need to find your absolute lifting strength, not your bouncing / touch & go ability. Each Rep must start with a good set up and weight must lowered to the ground and allowed to settle down before the next rep can be executed***
Log your scores as such
Warm Up =
230# x 3
250# x 3
Work Set =
280# x 3
290#F
285# x 3
B : 1RM Clean into Thruster
In 15mins (Including Warm Up Sets)
Establish 1RM Squat Clean and straight into thruster.
***This skill might come in handy should any heavy GTO (Ground to Overhead) movements appear during the Games. Thus no jerk is allowed. You have to receive in a full squat clean and then immediately execute a Thruster out of that hold WHILE maintaining your feet in your squat stance. If your feet move inwards, take that as a failed attempt***
Log Your scores in the same fashion as 3RM DeadLift
Supplementary Exercises
All 3 Exercises to be done after A & B
- Alternating KB Shoulder Press 24Kg (either seated or standing) x 2 Sets AMRAP
- Pick 2 Tricep Exercises from previous post x 2 sets AMRAP
- GH Raise 2 Sets AMRAP
Volume
A : Hill Sprints : All To Meet Lorong Sesuai 17 Jan 0700hr. No Excuse. for Directions, click on link
http://www.streetdirectory.com/asia_travel/travel/travel_id_19930/travel_site_1/
B : Swim 1500m
C : Air Bike 25 Mins
It helps to do it with a fellow Games Comp / With Music
BenchMark
Fran
Fame Only Stays For A Moment But Legends Last Forever..............
DarkLord
Run-In Phase Has Come To An End. Well Done To All WarLords Who have made it so far, keep motivating each other. I'm very glad to see that most if not all of you are recovering well. There is an Influenza Bug Spreading Around, Please take preventive measures to ensure you don't fall sick. Sleep More, Eat Better, Good Quality Liquid Fish Oil, Vitamin C + Unicorn Blood
We MUST Finish Strong..........
Week 3-4 (All The Following Sessions Must Be Completed and Scores Updated Here By 26 Jan 2030hr)
Skills
A :
5 Sets of AMRAP MU
Without False Grip
***Rest 2 Minutes between each Set and work on efficiency in stringing your MU together. NO False Grip allowed. They might raise the height of the rings this year and guys who can execute MU with out False Grip have a big advantage. Aim for at least 5 for each set, Athletes who are already very efficient, shoot for at least 6-7***
B :
HandStand Walk = Accumulate 200m with as little break as possible
***There is No short cut to Gymnastic skills, staying lean (10-12% Bodyfat) definitely helps in performing Gymnastics Movement with ease. That is why you never see an Acrobat or Elite Gymnast who is above 15% BF***
WeightLifting
A : 3 RM DeadLift
In 15 Mins (Including Warm Up Sets), Establish 3RM
***No Bouncing, No Touch & Go. I need to find your absolute lifting strength, not your bouncing / touch & go ability. Each Rep must start with a good set up and weight must lowered to the ground and allowed to settle down before the next rep can be executed***
Log your scores as such
Warm Up =
230# x 3
250# x 3
Work Set =
280# x 3
290#F
285# x 3
B : 1RM Clean into Thruster
In 15mins (Including Warm Up Sets)
Establish 1RM Squat Clean and straight into thruster.
***This skill might come in handy should any heavy GTO (Ground to Overhead) movements appear during the Games. Thus no jerk is allowed. You have to receive in a full squat clean and then immediately execute a Thruster out of that hold WHILE maintaining your feet in your squat stance. If your feet move inwards, take that as a failed attempt***
Log Your scores in the same fashion as 3RM DeadLift
Supplementary Exercises
All 3 Exercises to be done after A & B
- Alternating KB Shoulder Press 24Kg (either seated or standing) x 2 Sets AMRAP
- Pick 2 Tricep Exercises from previous post x 2 sets AMRAP
- GH Raise 2 Sets AMRAP
Volume
A : Hill Sprints : All To Meet Lorong Sesuai 17 Jan 0700hr. No Excuse. for Directions, click on link
http://www.streetdirectory.com/asia_travel/travel/travel_id_19930/travel_site_1/
B : Swim 1500m
C : Air Bike 25 Mins
It helps to do it with a fellow Games Comp / With Music
BenchMark
Fran
Fame Only Stays For A Moment But Legends Last Forever..............
DarkLord
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