This year the beat-up task is being handled by Sgt (SI) RS Manderson RAPTC, with a focus on explosive power.
Below you will see the weeks schedule for the training.
DATE | LESSON | CONTENT | REMARKS |
MONDAY 23-MAR-15 | TECHNICAL – FRONT SQUATS | PROGRESSIVE SQUAT TECHNIQUE TRAINING. CONFIRMATION WOD: 10 -1 40/30 KG FRONT SQUAT WITH 50 METRE SPRINT BETWEEN RNDS (APPROX 5-8MINS) | LEGS WILL BE ON FIRE |
TUESDAY 24-MAR-15 | WODTASTIC | 4 X SUPER SET LADDER FORMAT – 3 RNDS PER SUPER SET – 90 SECOND PER RND 90 SECOND RECOVERY. SUPERSET 1: Burpee o’ bar-Deadlift SUPERSET 2: Wall Ball-Shuttle Sprint SUPERSET 3: Mat Jumps-Reverse Crunches SUPERSET 4: PlyoJumps-Squat Thrusts | ALL OVER BODY. MAXIMUM EFFORT FOR 90 SECONDS AT A TIME. |
WEDNESDAY 25-MAR-15 | FLEXIBILITY/POWER/ PLYOMETRICS | FOAM ROLLING USING MEDBALLS, PNF STRETCHING. BOX JUMPS FOOTASSISTED WALL SPRING COMPETITION (TEST OF SPEED, POWER, PLYOMETRICS) | CHALK WILL BE PROVIDED FOR COMP. WILL FEEL LIKE THE WORST SPORTS MASSAGE EVER. FLEXIBILITY=POWER |
THURSDAY 26-MAR-15 | WODABILITY | SUPERTEAMS Reps will be dictated by numbers attending. 3 Male teams 1 female team. Outside if weather allows. Exercises: POWER CLEANS, DEADLIFTS, GROUND TO OVERHEAD, BENCH PRESS, KETTLEBELL SWINGS, PUSH PRESS, SHELL SHUTTLES, BURPEES, En masse Sled push/farmers carry 800m with burdens | The technical lessons will pay off here, heavy weights, EXPLOSIVE POWER, AGGRESSION. play to each others strengths. gOOD LOOKING LADS CAN TRAIN TOPLESS.(NOT dAVE) |
No comments:
Post a Comment