FitnessPRJCT

The individual winner from the weekend. Awesome weekend, witnessing some amazing performances. Big shout out to Robby Forte backing up with another trip to the games. Super star.

Strength

1.Snatch 2/1/1 > 2×2 (85%,90%,95%)
2.BN Jerk 2/1/1 > 2×2 (% AS ABOVE)
3.Snatch pull 3×3 @ 110%

> 2×2 requires you to perform two drop down sets of 2 reps. The load should be 5-10kg lighter than your initial set at 80-85%

*Keep in mind that these percentages are a guideline. For many starting at 80% is encouraged. As for the increases many will find going from 85%>87.5%>90% more beneficial. Remember the actual load is irrelevant. Form and bar speed are much more important as is making 100% of your lifts

*for your working sets perform each set on the minute every minute. For the drop down sets rest just 30 seconds between sets.

Conditioning

“Isabel”

For time
30 snatch 60/40kg

Rest up. We have another big week of training coming up

Its day two of the Australasian Regionals, keep check on the scores by following this link

Conditioning

A.

Amrap in 12
30m OH walking lunge 20/10kg
20 push ups (hand release)
100m sprint

Rest at least 10 minutes

B.

3 rounds for total working time
10 hang squat cleans 50/35kg
15 burpees
Rest 30 seconds

Watch this for a good demonstration of BB roll outs. The movement can also be performed on the feet but is much more demanding…

Strength

1. Clean 3×2 @ 85%
2. Clean pulls 2×3 @110%
3. Back squats 2×3 85%

Midline

Amrap in 10 (for quality)
3 skin the cats
5 Hollow ups
7 BB roll outs

Lift strong

Use todays rest day to address bio-mechanical and mobility weaknesses. Work on strengthening your posture and weak areas.

If your hamstrings are tight do some foam rolling and dynamic/static stretching. Don’t forget to use them a little first, for example do some 3×10 light sets of good mornings.

Think about where you are restricted most, it may be your ankles stopping you from having a beutiful overhead or front squat. Maybe your rib cage, chest and shoulders are stuck down and making your press and other overhead movements look like crap. If your struggling to find ways to work on your weaknesses go and check out mobilitywod

Personally I follow a range of things. Depending on if im sore or tight but I generally work on postural weaknesses. I need to unlock my sticky rib cage and chest that inhibit thoracic extension. I also work on strengthening my upper back and muscles that control and specifically drawn my scapular down and in.

I urge you to use this day to your advantage and get on top of what most neglect.

Strength

1.Front squat 2×3 @ 80%
2. Push press 2×3 @ 80%
3. Jerk dips 2×3 @ 110%
4. Snatch sq press 2×3

Conditioning

12-10-8-6-4-2 reps for time
KB swings (perfectly vertical) 24/16kg
Overhead squats 50/35kg
Box jumps 30/24”

Its imperative that the kettlebells swings are performed perfectly vertical. These are the competition standards and its important to get used too!

Conditioning

“Fight gone bad” (compare to November 12th 2011)

3 rounds of 1 minute max rep
Wall balls 9/6kg
SDHP 30/20kg
Box jumps 20”
Push press 30/20kg
Row for calories
Rest 1 minute

This will be one of our benchmarking workouts and so its imperative you bring your A game. This will be the first official workout that we post a leader board for benchmarks at Soul Rebel. Bragging rights up for grabs Oh and to count as official score you must have a judge!

Rich Froning, world record time on Regionals workout 4

Strength

1. Snatch 3×2 @ 85%
2. B/N Jerk 3×2 @ 85%
3. Snatch pull 2×3 @ 110%

4.a) 3×15 GHD sit ups
4.b) 3×12 strict pull ups
4.c) 3×9 strict ring dips
rest 20 seconds between each movement

We have entered the second phase of our Olympic lifting program as of today. You will notice a big drop in the volume and intensity of the training. Enjoy this stage. This is where your body is adapting the most from the past 4 weeks of training. Although the lifting will be much more forgiving this week we will still see some brutal metcons so dont think its a good time to take it easy

Some footage from Soul Rebels Comp a couple of weeks back

If you have put in 5 solid days of training and 7 plus workouts then you deserve a good rest. If you feel like being active then head to the pool and do some interval training…

Conditioning

A.

(half of regionals workout 2)

For time
Row 1km
25pistols
15 hang cleans 100/70kg

Rest at least 15 minutes

B.

(regionals workout 3 mod)

4 rounds for time
10 one-arm kettlebell snatch (5 each arm)
Sprint 60m

KB snatch should be as heavy as possible

If you want to see Matt Chan hit a world record on event 2 from the regionals follow this link