Monday 16.9.13
Posted: September 16, 2013 Filed under: 2POINT 0, CF Athletes, Strength & Conditioning | Tags: 2point0, conditioning., strength Leave a commentStarted with a quality warm up!
Then death by cleans with 85kgs, got to 9 rounds. Absolute leg burner
Then use 6mins to find 1RM CLEAN.
Hit a new PB with 137.5kgs. (2.5kgs+)
Metcon
3rds of Kelly
14.12. Slow but runs were strong.
Sunday AM Session
Posted: September 15, 2013 Filed under: 2POINT 0, CF Athletes, Strength & Conditioning | Tags: 2point0, conditioning., strength Leave a commentComp WODs
9-7-5
Stone To Shoulder
Ring MU’s
Took 13.45. MU’s are a problem for me, stringing 3 together at best. Enjoyable wod, stone zaps your breathing.
3RM OHS
This was an epic fail! Struggling with a shoulder problem. Hit 80kg comfortably, then only got 90 for the 1. Was expecting at least 100.
3rds
25 UB Double Unders
25 Toes 2 Bar
50mtr Prowler Push (heavy)
Really good WOD, got the DU’s unbroken, grip was poor on t2b but moved well, killer was the 100kg prowler push, in the rain for 50mtrs.
#gorillawarfare #2pointo #progression
22.5.13
Posted: May 21, 2013 Filed under: 2POINT 0, CF Athletes, Strength & Conditioning | Tags: Bench, clean, conditioning., jerk, portlaoise, strength Leave a commentWARM UP
2 Rounds 45sec on, 15sec off
Plyometric Push Ups
Jumping Lunges
Hurdle Work
Ball Slams
STRENGTH
2,4,6 @ 60% Bench Press
2,4,6 @ 60% Push Press/Jerk
2 min ME @50% of both at the end of sets.
METCON
2 Man Team
3rounds
of
30 Clean & Jerks @ 60kgs
20kg Plate Farmers Walk 100mtrs
30 HR Push Ups
7min AMRAP
15 Thrusters
30 Double Unders
20.5.13
Posted: May 19, 2013 Filed under: 2POINT 0, CF Athletes, Strength & Conditioning | Tags: back, conditioning., front, PAIN, squats, strength Leave a commentFirst off a big congrats to one of our buddies Amy Laffan on her performance in the European CF Regionals! Absolute lady, showed great resolve and strength in competing the whole weekend, giving a serious performance in her last heat, with putting up a top ten score! That’s after a full weekend of pushing your body to the limit!
Well done girl!
WARM UP
2 Rounds 45sec on, 15sec off
Wall Balls
Hurdle Work
Good Mornings
STRENGTH
2,4,6 @ 60% Back Squat
2,4,6 @ 60% Front Squat
ME @50%
METCON
7min AMRAP
15 Thrusters
30 Double Unders
20.5.13
Posted: May 19, 2013 Filed under: 2POINT 0, CF Athletes, Strength & Conditioning | Tags: back, conditioning., front, PAIN, squats, strength Leave a commentFirst off a big congrats to one of our buddies Amy Laffan on her performance in the European CF Regionals! Absolute lady, showed great resolve and strength in competing the whole weekend, giving a serious performance in her last heat, with putting up a top ten score! That’s after a full weekend of pushing your body to the limit!
Well done girl!
WARM UP
2 Rounds 45sec on, 15sec off
Wall Balls
Hurdle Work
Good Mornings
STRENGTH
2,4,6 @ 60% Back Squat
2,4,6 @ 60% Front Squat
ME @50%
METCON
7min AMRAP
15 Thrusters
30 Double Unders
10.5.13
Posted: May 9, 2013 Filed under: 2POINT 0, CF Athletes, Strength & Conditioning | Tags: conditioning., squat Deadlift., strength Leave a commentWARM UP
2 Rounds
45 secs on 10secs off
Hurdles
Mountain Climbers
Good Mornings
STRENGTH
20mins to establish
a) 1 Rep Max Front Squat
b) 1 Rep Max Deadlift
METCON
Cash In 30 DU’s
21-15-9 of
Deadlifts
Box Jump
Cash Out 30 Wall Balls
8.5.13
Posted: May 7, 2013 Filed under: 2POINT 0, CF Athletes, Strength & Conditioning | Tags: 2point0, Bench, clean, conditioning., jerk, strength Leave a commentWARM UP
2 Rounds
45 secs on 10secs off
Shoulder Rolls
Plyo Push Ups
Wall Balls
STRENGTH
20mins to establish
a) 1 Rep Max C&J
B) 1 Rep Max Flat Bench Press
METCON
15min AMRAP
15 Plate to Overhead (20kg)
10 Burpees onto plate
5 Deficit Push Ups (20Kg Plates)
1.5.13
Posted: April 30, 2013 Filed under: 2POINT 0, CF Athletes, Strength & Conditioning | Tags: 2point0, Bench, conditioning., gym, Olympic, strength Leave a commentWARM UP
2 RNFT
10 Pull-ups
10 PushUps
10 Shoulder Rolls
STRENGTH
3 RMAX
Strict Press
Floor Press
METCON
10-1
KB Swings
Pull Ups
Power Snatch
W/
5 Burpees after each round
Push yourself!
I try to every time
29.4.13
Posted: April 28, 2013 Filed under: 2POINT 0, CF Athletes, Strength & Conditioning | Tags: 2point0, conditioning., Legs, portlaoise, Snatch, squat, strength Leave a comment
WARM UP
3 Rds of
10 Wall Balls
10 Hurdle Jumps
10 Mountain Climbers
STRENGTH
Back Squat
– 2 x 70%
– 2 x 75%
– 5 x 3 @ 80%
10mins Practice
OHS/Snatch Balance
METCON
15min AMRAP
10 Thrusters
10 Box Jumps
400mtrs
17.4.13
Posted: April 16, 2013 Filed under: 2POINT 0, CF Athletes, Strength & Conditioning | Tags: 2point0, Bench, conditioning., strength Leave a commentSTRENGTH
3 Stations 3 Rounds
1. Banded Bench Press x 10
2. BB Floor Press x 10
3. Ring Push Ups x 10
METCON
5 Rounds of
5 Shoulder to Overhead
10 Box Jumps
15 Push Ups
100mtr Run w/ 9kg Med Ball
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