Daily Dose
30 Jack Knife
30 burpees
30 Situps
30 Sec L hold (using chin up bar, hands on ground beside you, parallel bars, kitchen bench, whatever suits)
Burn that tummy ... because the rest of you is aching so your abs may as well join the party :)
Showing posts with label L hold. Show all posts
Showing posts with label L hold. Show all posts
Sunday, 23 October 2011
Saturday, 3 September 2011
Sept 4 2011 - Hard'n up
Daily Dose
3 sets for time
45kg Deadlift x 6
10 Ring Dips (Normal dips are fine if you don't have rings)
10 L hold chin ups
Skill Training - Jumping
3 sets - 2 minutes rest between sets
10 Squats
!0 Squat jumps
10 Jumps and reach for the sky
10 double knee jumps
10 jumps with a 5kg weight
10 Double knee Jumps
3 sets for time
45kg Deadlift x 6
10 Ring Dips (Normal dips are fine if you don't have rings)
10 L hold chin ups
Skill Training - Jumping
3 sets - 2 minutes rest between sets
10 Squats
!0 Squat jumps
10 Jumps and reach for the sky
10 double knee jumps
10 jumps with a 5kg weight
10 Double knee Jumps
Saturday, 27 August 2011
August 28 2011
Format = Sprints 300m + Repetitions 20
3 sets for time
Sprint + Burpees
Sprint + Squats
Sprint + Push ups
Skill training 5 sets
L HOLD up to 1 minute
Wednesday, 24 August 2011
August 25 2011
Daily Dose
7 sets for time
10x 50kg Deadlift
30x chin ups in L HOLD posture
Record your time to site comments
Warm up
burpees and skipping for 5 minutes and stretch full body to cool down.
Combination of generating power through hip extension on the deadlift and stability through hip flexors in flexion during the chin up with legs held parallel to the ground. The time factor, high chin up repetitions and contants weight of deadlift will be a great challenge and certainly works the aerobic and anaerobic capacity throughout.
Substitute
chin ups with pulling chest to bar on a handrail with feet on the ground.
Substitute deadlift weight with something appropriate for your level or just use bar or broomstick for beginners.
Good luck
7 sets for time
10x 50kg Deadlift
30x chin ups in L HOLD posture
Record your time to site comments
Warm up
burpees and skipping for 5 minutes and stretch full body to cool down.
Combination of generating power through hip extension on the deadlift and stability through hip flexors in flexion during the chin up with legs held parallel to the ground. The time factor, high chin up repetitions and contants weight of deadlift will be a great challenge and certainly works the aerobic and anaerobic capacity throughout.
Substitute
chin ups with pulling chest to bar on a handrail with feet on the ground.
Substitute deadlift weight with something appropriate for your level or just use bar or broomstick for beginners.
Good luck
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