Concentrate hard on your quality of movement. Always strive to move well and with virtuosity.
Remember: “practice makes perfect, and perfect practice makes permanent”.
As always please listen to your body. If it ain’t on, it ain’t on!! rest and mobilise!
All-Stars Workouts released!!!!
We will focus our programming on the upcoming competition. If however you are not involved in the comp and you follow this, please continue to do so as it will still be beneficial to you.
Monday 11th August
A): Mini Test WOD!!
For time: 20 Hang Power Clean; 25 KB Swings (24kg/16kg); 20 Pull Ups (11 Minute Time Cap)
(Note: This is the final event at the All Stars. Even though it’s a team event, time yourself as an individual to see how long it’ll take you. (Bear in mind too that you will have had done 6 events prior leading up to this, & your grip will be shot!).
Even if you are not in the All stars weekend have a try at this. It’s a spicy little number that may or may not crop up in future CBD Programming 🙂
If there is someone willing to do this with you, team up as a pairing and style it out like its the actual comp. This means that one person goes first, the second they’ve done their HPC’s and they start the Swings, the second person can start the Barbell work. And so on & so forth………
If you have more peeps, then there the merrier! (Remember only one ‘Guys bar’ and one ‘Girls bar’, even if there are more of you!
On the form/efficiency front. Look after the grip. Try for unbroken reps where possible but listen to your body throughout.
B): Midline Superset!
i – GHD Sit up, 3 x 10-15 reps
ii – GHD Hip Extension, 3 x 15 – 20 reps
(Note: There are more reps on the Hip Ext than the Sit Up as we want to help you build a strong set of Hammies & low back. GHD Sit Ups are fantastic but lets not forget what the GHD was actually designed for, we’ll give you a clue, it ain’t for the six pack!! Be sure to treat the machine, & your body, with the respect it deserves. If the rep scheme is too much then simply swallow your pride and lower them! ).
Second note: If you are inexperienced on the GHD then you need a coaches approval & guidance first. Your scale for this would be to do the same rep scheme but do overhead sit ups & barbell good mornings instead).
Please respect all movements and do them to the best of your ability. Swallow your pride, if you cannot do a move because its too heavy then lighten the load! If you cannot get the technique right then either grab a coach or call it a day there.