Blog Archives
Saturday 28th January – 2012
**@ 7am only**
5 Sets:
Row – 30sec build to 95%
Rest 3min
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20min – Pad work
Post notes on pad work and distances to comments
Thursday 19th January – 2012
A. 30min KB skill work; barefoot
B. Airdyne – 30sec build; rest 3min x3
Post your training notes and distances to comments
Angus: Back Squat
How alive am i?
The Cultivation of Quality of Life, Longevity, and Practical Fitness; Enhancement of Survivability and the Performance Envelope Under Extreme Conditions; and Development of Intrinsic Human Values and Consciousness of Well-Being. All of these manifold qualities are just different facets to the same question when examined from the organism’s perspective: How Alive Am I? – James Autio
Thursday 5th January – 2012
A. 30min o-lift practice; Snatch + Jerk
B. RKBS – 25 x 3 sets; rest as needed
Post your training notes to comments
J. Laying into the 1.5pd
Thursday 15th December 2011
10min – Scan posture
• Find red flags of fascia memory/restriction
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10min – Personal mobility work
• Dynamic and fascia based
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40min O-Lift practice session
• Structured and personalised by B32 coach on deck
Post your findings and training notes to comments.
Also post any thoughts on lifestyle, food, sleep and emotional states that may affect your posture and fascial restrictions. Things like hydration, gluten sensitivities, digestive issues sleep, stresses etc.
Holidays are coming. Where are you headed?
Wednesday 7th December – 2011
5RFT:
100 Single skips
25 Russian KBS @ 1.5/1pd
25 Unanchored sit ups
25 Stale burpees
Post your training notes and time to comments
Coaching notes: include some pull up practice and single leg touches in warm up.
Alicia’s description of the airdyne aftermath on the drive home….
“you know when you’re in the back of the taxi at 2am after a massive night and you have to hold your head out the window because you’re having the involuntary spew reflex. That’s what this feels like”
Tuesday 6th December – 2011
A. Power jerk practice – 5-7min (light)
B. CGBP @ 20X1, 6,4,2; rest 3min
C. Sorenson hold – amsap x 1 attempt
D. DB ext rot @ 3010, 10-12/arm x3
Post your loads, time and training notes to comments
The gals grinding through tabata sit up test B.
Thursday 1st December – 2011
A. Snatch from floor – tech work; 10min
B. Knees to elbows – tech work; 5min
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10min @ walk through pace:
1 KB clean + 5 KB press/ arm
10-20 Double unders
10sec Handstand hold on wall
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10min @ Z1 conversation pace
Row or Airdyne
Post your training notes to comments
Lake sessions: circa 2009
Wednesday 14th September – 2011
Run – 15min @ Z1/2
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Gymnastics skill work of your choice – 15min
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Run – 15min @ Z1/2
Post your training notes to comments
Mike Fitz: Smashing weights @ OPT
Wednesday 7th September – 2011
Warm up – 5min easy
+
12 Sets @ Z1-2:
8 Med ball slams
6 Point burpees – 1min
Side bridge – 30sec/side
Coaching notes: Start by keeping this one slow and comfortable. Conversation pace is usually a good guide. When you feel like you have established a groove and can feel the blood flowing more freely ad 5-10% more effort to approach Z2. By all means get hot and sweaty but, don’t over do it. There is some harder MAP 6 work on Saturday.
Post training notes to comments
Aj Moore & Mike FitzGerald: lunchtime training during OPT CCP
Tuesday 6th September 2011
A. 30min – O-lift practice
B. 30min – Run drills
Post your notes and what you ate for breakfast and why to comments
AZ sunset.
