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Programming 21-09-2015 – 26/09/2015

By Sarah Cahill | In Uncategorized | on September 21, 2015

Congrats to Coach Laffan and the rest of the UL Weightlifting team who won the finals of the Munster Lifting League on Saturday after going undefeated throughout the whole league!

Red Iron were well represented by Mark, James, Pat and Coach Cahill. Unfortunately we didn’t win our final match but everyone lifted really well and some very tidy PB’s in there too. Brilliant to see how much everyone’s improved over the course of the league. Looking forward to having Red Iron represented at the Cork Open (official Weightlifting Ireland competition) in October.

 

MONDAY 21st

Weightlifting
A: Deadlift (4 x 4 )
Rest 1 min
B: Hollow hold + Superman Hold (4 x 30s on each side )
Rest 1 min
WOD:
Filthy 150 qualifier 2:
16min amrap
10 Clean & Jerk- 25/40kg
7 burpee over bar
9 Clean & Jerk- 30/45
7 burpee over bar
8 Clean & Jerk- 35/50
7 box jump(20/24″)
7 Clean & Jerk – 40/55
7 box jump(20/24″)
6 Clean & Jerk – 42.5/60
7 toes to bar
5 Clean & Jerk – 45/65
7 toes to bar
4 Clean & Jerk – 47.5/70*
7 hspu
3 Clean & Jerk- 50/75
7 hspu
2 Clean & Jerk – 52.5/80
7 chest to bar
1 Clean & Jerk – 55/85
7 chest to bar
Then, in time remaining
Amrap –
1 Clean & Jerk – 60/90
1 muscle upScaled Version:
16 min AMRAP

10 DB Thrsuters
5 burpees to plate
9 DB Thrusters
5 burpees to plate
8 DB Thrusters
5 burpees to plate
7 DB Thrusters
5 burpees to plate
6 DB Thrusters
5 burpees to plate
5 DB Thrusters
5 burpees to plate
4 DB Thrusters
5 burpees to plate
3 DB Thrusters
5 burpees to plate
2 DB Thrusters
5 burpees to plate
1 DB Thrusters
5 burpees to plate
In the remaining time
AMRAP
3 DB Snatch
3 Burpees

TUESDAY 22nd
Weightlifting
A: Front Rack Lunge (4 x 6 )
6 reps each leg
Rest 45s
B: Single leg hop and hold (4 X 3 each leg )
Focus on the landing first.
Hold the landing for 2-3s
Then increase the distance of the jump

Rest 45s
C: Weighted Plank (4 x 1 min)
Set plate on lower back
PPT!!!
Rest 1 min
WOD:
In Pairs 10min cindy/ mary
Cindy:
5 Pull Ups. 10 Push Ups, 15 Air SquatsMary:
5 HSPU’s, 10 Pistols, 15 Pull ups

(Alternate movements between the pair)

A) does 5 pull ups
B) does 10 push ups
A) does 15 air squats
B) does 5 pull ups
A) does 10 push ups
B) does 15 air squats………
WEDNESDAY 23rd
Skill
Kipping practice
Weightlifting
A: Push Press (3 x 5 )
Rest 45s
B: Bent Over Row (3 x 8 )
8 each arm
rest 45s
WOD:
3 Rounds for time
Run 400m,
20 walking lunges,
10 broad jumps
THURSDAY 24th
Gymnastics
 A: Negative handstand (4 x 3-5)
Lower from handstand to headstand over a 5s count

rest 45s
B: Strict Toes-To-Bar (4 x 5-8)
rest 45s
C: L-Sit (4 X 30s)
accumulate 30s in as few sets as possible
rest 45s
Conditioning
4 x 2 min
Max Chin Up Hold
then AMRAP
20s hollow hold,
10 plank to push up
FRIDAY 25th
Weightlifting
A: Back Squat (4 X 5 )
Tempo – 3-1-x-1
Rest 45s
B: Single arm KB RDL (4 x  5 each leg )
Rest 45s
C: Side plank + leg raises (4 x 8 each side )
Side plank on elbow start with hips on the floor, left hips, then lift top leg slow and controlled up and down, lower hips and repeat
WOD:
EMOM 12
Odd: 12-15  Wall balls,
Even: 12-15 KB Swings
SATURDAY 26th
Conditioning!

 

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