New Program
When you are done programming...
ASSIGN IT TO A MEMBER or
ASSIGN IT TO A GROUP OF MEMBERS
| - Welcome to 2016 | ||
| - Training priorities - If your looking to get to regionals you will need to be very organised with your training schedule. | ||
| - Aerobic sections and recovery sessions are IMPORTANT please dont miss these over the coming weeks | ||
| - Food and fuel for performance is IMPORTANT please get this dialled in. If you need help ask me. | ||
| ------ - |
| - New Coach coming onboard with CRX | ||
| - To optimise our growth we are appointing another coach to help CRX athletes develop. | ||
| - More details to come in the next 2 weeks. |
| Airdyne - 10mins - 65 RPM |
| Snatch - 5x2 Build to a heavy double then hold across - no misses !! | ||
| ------ - | ||
| Power clean - 5x3 - TNG - Build to a heavy triple |
| 3 Rounds - 2 mins On - 1 min Off | ||
| Power clean - 8 Reps - 61kg /43kg - touch n go please | ||
| Muscle-ups - 6 reps - Adjust reps to make theses challenging for you!! If you have singles hit 4 fast reps please - If you need to scale, scale to 8x C2B pull ups | ||
| Lateral bar burpees - In remaining time |
| Deadlift - 5x3 - TNG - Build to a heavy triple |
| Hand stand push-up - 3x15 Strict - rest 2 mins between each set. |
| Row - 3k steady state - goal pace Men 1:50/ Women 2:00 |