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All posts for the day August 10th, 2011

“Clobbered”[8/12]

Posted by Ross Gilling on August 10, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , . 2 comments

[1.] Warm Up

“Burgener Warm Up”

1-3 sets:

[3] BB Hang Shrugs

[3] BB Hang High Pulls

[3] BB Hang Muscle Snatch

[3] BB Overhead Jump and Land

[3] BB Snatch Balance

[3] BB Hang Power Snatch

[2.] Strength

5 sets x 5 reps of:

BB Power Snatch

*Rest 1-3 min b/w sets.

[3.] Work Capacity

“Clobbered”

3 rounds of:

[32] Double Floor Press [2x20kg/2x12kg]

[32] Double Sumo Deadlifts [2x36kg/2x28kg]

[32] Lateral KB Jumps [2kb's/1kb]

[4.] Finisher

3 rounds of:

[16] GHD Back Extensions

[30 yd] Kettle-Crawler Rope Pull

-Post comments & scores…

Dianna making good use of her kip to get her knees up

on hanging knee raises

“Debacle”[8/11]

Posted by Ross Gilling on August 10, 2011
Posted in: EdgeFIT POD. Tagged: , , , , , , , , , , , , . 5 comments

[1.] Warm Up

Power

[2.] Strength

6 sets x 3 reps of:

BB Overhead Squats

Weighted Pull Ups

*Alternate movements, rest 1-3 min b/w sets.

[3.] Work Capacity

“Debacle”

For time:

[8] Double Bottoms Up Press [2x16kg/2x10kg]

[16] Air Bells [16kg/10kg]

[24] Knees to Elbows

[32] Box Jumps [24"/18"]

[40] Double Hang Cleans [2x16kg/2x10kg]

[48] Push Up & Roll [push up-roll over-push up-roll back and so on...]

[56] Sumo Deadlift High Pulls [24kg/16kg]

[4.] Finisher

Perform 30, 20 & 10 reps of:

Butterfly Sit Ups

Pullover Knees to Chest [16kg/10kg]

-Post comments & scores…

EF Coach Sarah G. doing her finisher

post POD ant HQ