IN SEASON - WEEK 1 -2

Week 1 - 2 (1 Jan - 13 Jan)

Dear Warlords, listed below will be the extra Training Sessions you'll have to clock on top of the Box WODs. There are 5 Sessions to be completed over the course of 2 weeks, spread them out wisely.
Please remember to log in your scores / weights, date and time completed here.

Gymnastics Skills

A :
4 Rds
5 Strict HSPU
10 Kipping HSPU
*** Rest 2-3 minutes between rounds. Aim for efficiency in executing each round unbroken and with good technqiue***

B :
Bar Muscle Up
4 Sets AMRAP
***Rest 2-3 minutes between each set. Each set aim for unbroken reps***


Weight Lifting (All listed below to be completed in 1 session)

- Bench Press
70% x 2 x 12
***Focus on Speed, not weights*** I'll be conducting a clinic this Thursday 3 Jan 0700hr-0800hr
http://www.youtube.com/watch?v=AnVDCZSxDfg

- Seated KB Press. Alternating arms.
2 Sets AMRAP 24Kg KBs
http://www.youtube.com/watch?v=v0luj1DXg3M
(follow the method but with speed to failure for 2 sets)

- Pick 2 Tricep supplementary Exercises
http://www.youtube.com/watch?v=cXICnzp1mD8
(ignore all the bullshit talking and use medium resistant bands to sub for the cable machine)

Volume / Monostructural

A : Run 5 Kilo meters

B : 400m Sprints x 5 sets
Work : Rest Ratio 1:1

If You Are Going Thru Hell, Keep Walking
DarkLord