CFH Training Days 22/12/2014 – 28/12/2014
Posted 21st December 2014 by Josh Schouten
COACHES COMMENT:
Twas the week before Christmas, and all through the gym limited members were lifting anything! The silly season is well in full swing and its a busy social time of year. Its a great time to reflect on all the small achievement you have made in 2014. The strength and performance improvement in the gym are aboviously the most important ones 😉 The AWESOME community of members at Momentum Training have help make 2014 a fantasic year. All of our staff would like to with you all a safe and happy Christmas and New Year. Eat loads, be merry, and enjoy a well deserved break. The gym will only be closed for 4 days over Christmas, there will however be limited classes from now until the new year. Please check TeamUp for the full class schedule. From the 2nd of January 2015 we will be back in full swing and hear to help you work off all the Christmas pudding.
RECOMMENDED WEEKLY READING:
| Article Name |
Comming in 2015 |
MONDAY 22/12/2014
GET WARM:
|
In teams of 3 take it in turns to complete
3 Rounds of:
200m row each
Hip mobility
KBS Tekkers
Burpee Tekkers
|
CONDITIONING:
(AIM: Each round should be <10minutes) |
| Performance:
3 sets all out:
250 m row
15 KBS 24/16kg
25 burpees
15 KBS
25 burpees
15 KBS
25 burpees
250 m row
rest 10 min b/t sets
|
| Sport:
Same as Performance
|
| Functional:
3 sets all out:
250 m row
15 KBS 20/12kg
20 burpees
15 KBS
20 burpees
15 KBS
20 burpees
250 m row
rest 12 min b/t sets
|
| Movement:
Same as Functional, load as technique allows
|
|
TUESDAY 23/12/2014
GET WARM:
|
Work in partners YGIG:
10 Air Squats
10 Wall Ball Front Squats
10 Wall Balls
-then-
3 Rounds of:
5 Wallball throws for max height*
* aim to jump of the ground as you throw the wall ball as high as possible
|
STRENGTH:
|
CONDITIONING:
(AIM: P<5min, S<8min, S&M<10min) |
| Performance:
5 Rounds of:
5 Back Squats @70-80% 1RM, 20×0, :90
5 Bench Press @ 70-80% 1RM, 20×0, :90
|
Performance:
“Fran”
21-15-9
Thrusters 42.5/30kg
Pull-ups
|
| Sport:
5 Rounds of:
5 Back Squats @65-75%, 20×0, :90
5 Bench Press @65-75%, 20×0, :90
|
Sport:
Same as Performance
|
| Functional:
4 Rounds of:
8 Back Squats @60-70%, 20×0, :90
8 Bench Press @60-70%, 20×0, :90
|
Functional:
21-15-9
Ring Rows
Thrusters, load as technique allows
|
| Movement:
4 Rounds of:
10 Back Squats, 20×0, :90
10 Bench Press, 20×0, :90
|
Movement:
Same as Functional
|
|
WEDNESDAY 24/12/2014
GET WARM:
|
Running Drills
4x ME 10m Sprints
4x ME 50m Sprints
|
STRENGTH:
|
CONDITIONING:
(AIM: P&S<8min, F&M<10min) |
| Performance:
10min to build up to 90% Deadlift weight
10min EMOM 1 Deadlift @ 90%
-then-
3 Rounds of:
8-10 BB RDL’s,30×0 :20
ME DU (unbroken), :90
|
Performance:
7 Rounds for time:
3 Cleans 70/55kg
10 Box Jumps 30/24″
|
| Sport:
Same as Performance
|
Sport:
6 Rounds for time:
3 Cleans 60/45kg
10 Box Jumps 30/24″
|
| Functional:
Same as Sport, build to 80%
3 x Single Skips = 1 DU
|
Functional:
6 Rounds for time:
3 Cleans 50/35kg
10 Box Jumps 24/20″
|
| Movement:
Same as Functional, loads as technique allows
|
Movement:
6 Rounds for time:
3 Cleans, load as technique allows
10 Box Jumps, height as technique allows
|
|
THURSDAY 25/12/2014 – SUNDAY 28/12/2014
| The gym will be closed until the 28th. Check TeamUp for class times |
