Jacobs @ 5pm
Equip: Damons heavy med ball and light med ball, 12kg KB's, 8kg KB's, 2 x 16kg, 3 x 20kg, all the sandbags (4), 24kg KB, damons and pauls light DB's if possible, the boss timer, rods and damons paralettes, lots of stamps and lots of love
warm up - throwing med balls and med ball carries, stef will elaborate - 10mins
Circuit 1: lick the stamp
1 x ladder hard +
10 x Half TGU each arm+
Paralette push ups x 20 +
Sprint up Cliff street +
20 x split jumps +
walk down for rest then immediately repeat above circuit
X3
Circuit 2: place the stamp accordingly and correctly
10 x sand bag cleans +
10 x sand bag burpie to clean to jerk +
half ladder sprint with sand bag +
rest 1min
X3
Circuit 3: send the letter
30sec on / 30sec off of push press for 4mins total, count reps when on, when in off the rest is arms straight up in the air. aim for 70reps
rest 2mins
30sec on / 30sec off of stationary frog jumps - 4mins total. (small squat then powerful jump). in the rset just move around. aim for 28 reps per 30sec block. rule: what ever reps you get you must better it next 30sec
rest 2mins
30sec on / 30sec off of burpies for 4mins total. in the rest just move around. aim for 8 reps per 30sec active
cooldown and rest and rejoice in the perfect stamp application...
NOTES: rod may have to get equip from damon earlier during the day??? ring me if any dramas
namaste
444 | Stand for Something + Wrestling Strength QnA
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STRONG Life Podcast ep 444 Brought to you by The STRONG Life
Insider and Underground Strength for Wrestlers - Level 1 In this episode I
share an experien...
15 hours ago
2 comments:
on sunday we didn't have the gear so instead we did:
jacobs-kokoda @ 'warm-up' pace [good]
3 x hard ladder / cliff st bear crawls [mega-tough on quads]
30-30x4 (4mins) pushups with the 30s off held at top position [ouch]
today (wednesday 23rd/July) we did 'all stamped out' except no sandbags.
lick the stamp was quality (road was slick/slippery from rain so full-out sprint was toned down)
place the stamp was modified slightly to kb cleans / burpee to bottoms up kb press / half ladder with kb for 2 rounds
send the letter 30/30's were tough with cramping legs but we got through them with grit.
overall another great session and it looks like stef has brought da skills back from gj in his programming!
great session yesterday, agree in saying that weather held us back just a little, but we were there grinding it out and thats what counts, it was more of an interval endurance session, so ididnt mind that it went that long! good work boys!
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