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Ladies Run Club #24-10
Overview: This week sees us now progress from the high hang to the hang position in the Snatches! For both the Banded Deadlifts & Tempo front squats, we decrease the total time under tension across the sets, aiming to increase weights. We spend more time focusing on the split jerk technique and big gymnastic sets!
Monday:
Strength:
A) Snatch Pull + Hang Power Snatch + Hang Squat Snatch
B) Hang Power Snatch + Hang Squat Snatch
C) Hang Squat Snatch
Conditioning:
EMOM x 20
1: AMRAP DUs
2: Rest
3: AMRAP Hang Power Snatch 45/30kg
4: Rest
Tuesday:
Strength:
A) Tempo Front Squats + Hollow Rocks
Conditioning:
For Time:
100 Wall Balls
2:00 minutes On
20/15/10 Cal Assault Bike
Max Wall Balls 20 / 14 lb
2:00 minutes Rest 5 round cap
Wednesday:
Strength:
A) Pull Up Technique
B) AMRAP Kipping Pull Ups or Scale
C) Pull Up EMOM
Conditioning:
3 Rounds For Time:
400m Run / Park Run
21 Toes To Bar
12 Dual KB Deadlift 2 x 32 / 24kg
Thursday:
Strength:
A) Banded Deadstop Deadlifts
Conditioning:
Teams of 3
4:00 minute Window
21 High Box Jumps 30/24"
AMRAP Sled Push 60 / 40k
Rest 2:00 minutes
x 4 sets
Friday:
Strength
A) Jerk Dip + Push Jerk + Split Jerk
B) Split Jerk w Pause + Split Jerk
Conditioning
Some Therapy with Rope Climbs, DBs and Rowing!
Monday
5:59am and 5:59
Location: InnerFight
Session: Ladies Run + Strength
Description: 30 mins run session into 30 mins strength session, with Steph
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: Speed session with the wider InnerFight Endurance community & coaches
Wednesday
5:59am and 5:59pm
Location: InnerFight
Session: Ladies Run: Intervals
Description: Option to run intervals or recovery run session, with Steph
Friday
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: Tempo run followed by coffees, with the wider InnerFight Endurance community & coaches
Overview: This week sees us now progress from the high hang to the hang position in the Snatches! For both the Banded Deadlifts & Tempo front squats, we decrease the total time under tension across the sets, aiming to increase weights. We spend more time focusing on the split jerk technique and big gymnastic sets!
Monday:
Strength:
A) Snatch Pull + Hang Power Snatch + Hang Squat Snatch
B) Hang Power Snatch + Hang Squat Snatch
C) Hang Squat Snatch
Conditioning:
EMOM x 20
1: AMRAP DUs
2: Rest
3: AMRAP Hang Power Snatch 45/30kg
4: Rest
Tuesday:
Strength:
A) Tempo Front Squats + Hollow Rocks
Conditioning:
For Time:
100 Wall Balls
2:00 minutes On
20/15/10 Cal Assault Bike
Max Wall Balls 20 / 14 lb
2:00 minutes Rest 5 round cap
Wednesday:
Strength:
A) Pull Up Technique
B) AMRAP Kipping Pull Ups or Scale
C) Pull Up EMOM
Conditioning:
3 Rounds For Time:
400m Run / Park Run
21 Toes To Bar
12 Dual KB Deadlift 2 x 32 / 24kg
Thursday:
Strength:
A) Banded Deadstop Deadlifts
Conditioning:
Teams of 3
4:00 minute Window
21 High Box Jumps 30/24"
AMRAP Sled Push 60 / 40k
Rest 2:00 minutes
x 4 sets
Friday:
Strength
A) Jerk Dip + Push Jerk + Split Jerk
B) Split Jerk w Pause + Split Jerk
Conditioning
Some Therapy with Rope Climbs, DBs and Rowing!
Monday
5:59am and 5:59
Location: InnerFight
Session: Ladies Run + Strength
Description: 30 mins run session into 30 mins strength session, with Steph
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: Speed session with the wider InnerFight Endurance community & coaches
Wednesday
5:59am and 5:59pm
Location: InnerFight
Session: Ladies Run: Intervals
Description: Option to run intervals or recovery run session, with Steph
Friday
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: Tempo run followed by coffees, with the wider InnerFight Endurance community & coaches
Overview: This week sees us now progress from the high hang to the hang position in the Snatches! For both the Banded Deadlifts & Tempo front squats, we decrease the total time under tension across the sets, aiming to increase weights. We spend more time focusing on the split jerk technique and big gymnastic sets!
Monday:
Strength:
A) Snatch Pull + Hang Power Snatch + Hang Squat Snatch
B) Hang Power Snatch + Hang Squat Snatch
C) Hang Squat Snatch
Conditioning:
EMOM x 20
1: AMRAP DUs
2: Rest
3: AMRAP Hang Power Snatch 45/30kg
4: Rest
Tuesday:
Strength:
A) Tempo Front Squats + Hollow Rocks
Conditioning:
For Time:
100 Wall Balls
2:00 minutes On
20/15/10 Cal Assault Bike
Max Wall Balls 20 / 14 lb
2:00 minutes Rest 5 round cap
Wednesday:
Strength:
A) Pull Up Technique
B) AMRAP Kipping Pull Ups or Scale
C) Pull Up EMOM
Conditioning:
3 Rounds For Time:
400m Run / Park Run
21 Toes To Bar
12 Dual KB Deadlift 2 x 32 / 24kg
Thursday:
Strength:
A) Banded Deadstop Deadlifts
Conditioning:
Teams of 3
4:00 minute Window
21 High Box Jumps 30/24"
AMRAP Sled Push 60 / 40k
Rest 2:00 minutes
x 4 sets
Friday:
Strength
A) Jerk Dip + Push Jerk + Split Jerk
B) Split Jerk w Pause + Split Jerk
Conditioning
Some Therapy with Rope Climbs, DBs and Rowing!
Monday
5:59am and 5:59
Location: InnerFight
Session: Ladies Run + Strength
Description: 30 mins run session into 30 mins strength session, with Steph
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: Speed session with the wider InnerFight Endurance community & coaches
Wednesday
5:59am and 5:59pm
Location: InnerFight
Session: Ladies Run: Intervals
Description: Option to run intervals or recovery run session, with Steph
Friday
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: Tempo run followed by coffees, with the wider InnerFight Endurance community & coaches
Overview: This week sees us now progress from the high hang to the hang position in the Snatches! For both the Banded Deadlifts & Tempo front squats, we decrease the total time under tension across the sets, aiming to increase weights. We spend more time focusing on the split jerk technique and big gymnastic sets!
Monday:
Strength:
A) Snatch Pull + Hang Power Snatch + Hang Squat Snatch
B) Hang Power Snatch + Hang Squat Snatch
C) Hang Squat Snatch
Conditioning:
EMOM x 20
1: AMRAP DUs
2: Rest
3: AMRAP Hang Power Snatch 45/30kg
4: Rest
Tuesday:
Strength:
A) Tempo Front Squats + Hollow Rocks
Conditioning:
For Time:
100 Wall Balls
2:00 minutes On
20/15/10 Cal Assault Bike
Max Wall Balls 20 / 14 lb
2:00 minutes Rest 5 round cap
Wednesday:
Strength:
A) Pull Up Technique
B) AMRAP Kipping Pull Ups or Scale
C) Pull Up EMOM
Conditioning:
3 Rounds For Time:
400m Run / Park Run
21 Toes To Bar
12 Dual KB Deadlift 2 x 32 / 24kg
Thursday:
Strength:
A) Banded Deadstop Deadlifts
Conditioning:
Teams of 3
4:00 minute Window
21 High Box Jumps 30/24"
AMRAP Sled Push 60 / 40k
Rest 2:00 minutes
x 4 sets
Friday:
Strength
A) Jerk Dip + Push Jerk + Split Jerk
B) Split Jerk w Pause + Split Jerk
Conditioning
Some Therapy with Rope Climbs, DBs and Rowing!
Monday
5:59am and 5:59
Location: InnerFight
Session: Ladies Run + Strength
Description: 30 mins run session into 30 mins strength session, with Steph
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: Speed session with the wider InnerFight Endurance community & coaches
Wednesday
5:59am and 5:59pm
Location: InnerFight
Session: Ladies Run: Intervals
Description: Option to run intervals or recovery run session, with Steph
Friday
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: Tempo run followed by coffees, with the wider InnerFight Endurance community & coaches
Monday
5:59am and 5:59
Location: InnerFight
Session: Ladies Run + Strength
Description: 30 mins run session into 30 mins strength session, with Steph
Tuesday*
5:59am
Location: Sports City
Session: Track Tuesday
Description: Speed session with the wider InnerFight Endurance community & coaches
Wednesday
5:59am and 5:59pm
Location: InnerFight
Session: Ladies Run: Intervals
Description: Option to run intervals or recovery run session, with Steph
Friday
5:59am
Location: Kite Beach
Session: The Coffee Run
Description: Tempo run followed by coffees, with the wider InnerFight Endurance community & coaches
