6/12/18

Hooligans we are days away from the Free PPT Seminar! Again this is Free for everybody, share with your friends. Please see the FB event page, RSVP to it then share it for your friends to see. 

Warm Up 5 Mins
3 Rounds
“Cindy”

Strength: 8 Mins
4 Round Partner Row Intervals
Alternate 200 M Row Sprints
Reset monitor after each interval

Mobility: 4 mins
2 mins /side Hamstring smash

Strength: 5 Mins
Add one rep to last weeks number
5 Min T-2-B EMOM

Metcon: 20 Min
5 Rounds of
3 Min AMRAP
3 Deadlifts 225/155
6 Push Ups
9 Box Jump Overs 24/20
Rest 1 Min, Repeat

Post Score on white board.

Elite Competition Class

1. Running Conditioning
2 Rounds:
400 Run
300 Run
200 Run
100 Run
50 Run
Rest :30 seconds between sets and 3 minutes between rounds.

2. Front Squat
5 Reps @ 75%
1 Rep @ 80%
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
Rest as needed between sets.

3. Hang Squat Clean
On the Minute x 9
Minutes 0:00 – 3:00 – 3 Hang Squat Cleans
Minutes 4:00 – 6:00 – 2 Hang Squat Cleans
Minutes 7:00 – 9:00 – 1 Hang Squat Clean
Aim to build in each minute, reaching a heavy single for the day on minute 9. Not looking for max effort today.

4. Conditioning
For Time:
1 Round of Kelly
2 Rounds of Helen
1 Round of Kelly

Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14) 
Helen: 400 Meter Run, 21 Kettlebell Swings (53/35), 12 Pull-ups

Performance Power Training

Tuesday, June 12th, 2018
Jet Fuel: 
-Shuttle Jog
-High Knee Skip Drills/Broad Jumps https://youtu.be/ghsjivSm8no
-STRETCH
-Depth Jump → Max height box jump https://youtu.be/aIOXVYjHUnk
*Set up boxes and people will work depth jumps from one box, land in athletic stance, then max height box jump.

Major, Lift: Red: Squat
-then 2xmax reps @80% of the heaviest set of the day
Wht/Blue: Squat
6rm Beltless
-then
2×15 @70%
*Your pain brings me great joy
*Compare to 8rm from May 15th

GainCity:
-DB Bulgarian Split Squats https://youtu.be/cd6h6mdEMXk
5×6
*each, 12 total
*3-3-0-0 = 3 count down, 3 count hold, fast up, no hold at top
*Perform all 6 reps on one leg, then switch
Tempo Dimmel Deadlift https://youtu.be/MOqeGjAzsOw
3x:30
*Dimmel deadlift starts at the top and stops at knee caps
*3-0-3-0 = 3 count down, 3 count up. Constant movement
*Use a challenging weight but that can be maintained for :30 with good posture/position

Afterburner:
10 Rounds
5 DB Hang Power Clean AHAP
10 Toes 2 Bar
* :30, Rounds, every 30 seconds perform 5 pc and 5 t2b
*Takes 5 minutes
*T2B is very aggressive. Scale reps then ROM as needed