This one was in honour of our newest member Peter 'Usain Bolt' Green.
WARM UP
General mobilisation followed by;
3 mins continuous work : 30 secs of each exercise using Right Hand (1 min 30) then switch to Left Hand (1min 30) total = 3 mins
1. SWING 2. SWING SNATCH 3.FRONT SQUAT
TECHNIQUE
Single Leg Squats (Pistols)
With aid of a partner assess level of ability / flexibility then on to re-gressions
1. KB (as a counterweight) 2. SPLIT-LUNGE (KB in hand using a bench to support rear leg)
MAIN SESSION - Work in pairs
Functional Circuit x8 stations (x2 exercises per station) each pair do both exercises on each
45 secs work / 15 secs rest. Total=16 mins
STATION 1
a. Slam Ball b.Lunges (hand touch under lead leg)
STATION 2
a. Ab Wheel b.Prisoner Squats
STATION 3
a. Push ups (hold for 3 secs at top and 3 secs at bottom phase) b. Prisoner Squats
STATION 4
a. Wall Ball (6 kg/3 kg Med ball) b.Toe Touches (press up plank and touching opposite hand to opposite foot)
STATION 5
a. KB Stair Squat (KB of your choice-lighter is better for reps) b.KB Swing (choose weight)
STATION 6
a. Clean & Press (Hydro Bag -unstable or lighter sandbag) b.Supine Plank (face up, feet and hands on ground and hips up to 'table top' position-hold for 45 secs)
STATION 7
a. KB Burpee Deadlifts b.Lunges (hand touch under lead leg)
STATION 8
a.Bear Crawls (4 steps forward and 4 steps back) b. Bear Crawls
TABATA- with a twist
Boxing and Bodyweight Squats -(after 20 secs of squats, hold isometric position for active 10 secs 'rest') You will get a true 10 secs rest on alternate exercises.
STRAIGHTS - SQUATS - STRAIGHTS - SQUATS - HOOKS - SQUATS - HOOKS - SQUATS- STRAIGHTS
4 mins - SWAP with Partner and repeat
Well done - stretch and re-fuel
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