Summer training- week of 23/1/12 to 28/1/12

Details

Hits: 178

Monday 23/1/12 - Partnered Medicine Ball Circuit - Outside/Inside

(Members required for set up and pack up of equipment - be on time!)

60 work/60 rest x 5 rounds

1. Paetnered MB chest pass to rotational pass

2. Partnered MB burpee to jump ball slam

3. MB overhead hold walking lunge

Correction: Inside

1. Leg myofacial release

2. Lying chest stretch

Tuesday 24/1/12 - Strength - Inside/Outside

Groups of 2/3

1. Barbell clean and thrust x 8reps

2. Sled rope pulls 10m x 2

Mini Tabata Cardio circuit - 20/10 x 2x3

(Members required for set up and pack up of equipment)

1. Speed ladder/hurdles

2. MB iblique twist

3. Flying floor cobra

4. Mountain climbers

Correction: Inside

1. Glute trigger point release

2. Partnered back stretch

Wednesday 25/1/12 - Interval - Inside

30/15 x 7 rounds

1. Ring push ups

2. Elastic 3d pull turn press combination

3. Single leg box squat L + R

Correction: Inside

1. Thoracic mobilisation

2. Postural hold push up

3. Swissball oblique crunch L + R

Thursday 26/1/12 - Closed for Public Holiday

Friday 27/1/12 - Interval - Inside

40/30 x 7 rounds

1. Low bar horizontal rows

2. Sumo deadlift high pull

3. Torsenator twist/chop

Correction: Inside

1. Shoulder stability crrection

2. Rotator cuff/lat trigger point release

Saturday 28/1/12 - Speed and Power - Outside

(Members required for set up and pack up of equipment - be on time!)

1. Combination sled and rings squat thrust rows

2. Step back lunge singel arm swing L + R

3. Rope arm waves with side steps

4. Shuttle run

Ab Circuit: Outside

20/10 x 3 rounds

1. Vcrunch

2. Bicycle crunch

3. leg raises

4. turtle hold