Ladies Run Club #24-33

GYMNASTICS

This week in gymnastics, we will be working on Toes to Bar and Hand Stand Push Ups!
‍

PURE STRENGTH

Monday gives us the chance to push the weight on our paused front squats, establishing a tough single. Then, we will go into two short Emoms to get some quality volume in.

This week's Wednesday workouts include a heavy single-incline press and some challenging percentage amrap sets. The session will then feature a giant set focused on upper body pulling and a little T-shirt filler to finish off.

‍

WEIGHTLIFTING

Snatch Focus this week in weightlifting! We will work on the 3 Positions of the snatch, and then we progress to Hang Power Snatch and Power Snatch Complex! We finish off with Power Snatch Ladder!

Our in-person sessions for the summer will be on Tues, Fri, and Sun.

‍

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400s into 200s. The 400s should be run at 3km pace, then look to run faster than that for the 200s.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we be running shorter bursts of higher and lower tempo blocks. We recommend that you dial into a 9/10 and a 7/10 RPE for these. No need to worry about the paces.

‍

Sunday

Time: 5:29am

Location: InnerFight

Session: Long Run

A long easy run from InnerFight around the Ranches. 14km, 20km, and 25km options for all runners.

‍

The above sessions will host male and female runners.

Our Monday and Wednesday LRC sessions will return on Monday 26th August.

Start the week off with some overhead strength and endurance and then a simple workout that you can get stuck into. On Tuesday, we will focus on building the core with a tough EMOM, and then we are into a challenging partner workout. Wednesday sees us continuing to progress our Romanian deadlift strength, and then we go into a heavy grind of a workout, which will give a nice shoulder pump. Thursday, we continue to develop our upper body pulling strength in the skill and then higher skill pulling work in an interval-based workout. Friday sees us hit a clean complex, and then Friday therapy will require you to go all in to finish it.

‍

Monday:

Strength:

Strict Press & Wall Facing Handstand Hold

‍

Conditioning:

For time:

50-40-30

Row

Wall balls

Cal Ski

‍

Tuesday:

Strength:

A) Hollow Holds & Hollow Rocks

B) Single Leg V Ups & Tuck Crunches

‍

Conditioning:

Partner Workout

16 Min AMRAP

Park Run

50 TTB

10 lengths sled push (YGIG)

‍

rest 3 mins

‍

16 Min AMRAP

2 laps car park farmers carry

50 box jump over

Wednesday:

Strength:

A) Romanian Deadlifts

B) Turkish Get Ups

‍

Conditioning:

For Time:

10-8-6-4-2 Deadlifts

2-4-6-8-10 Wall Walks

100/70Kgs

Thursday:

Strength:

A) DB Bent Over Rows

B) Chin Over Bar Holds

‍

Conditioning:

3 min AMRAP

9 pull-ups

30 Double Unders

Rest 2 mins

3 min AMRAP

1 LL rope climb

12/9 Cal ass bike

Rest 2 mins

X 3 Rounds

‍

Friday:

Strength:

Hang Squat Clean + Squat Clean + Front Squat

Conditioning:

Therapy: Barbells, Rowers and Some Bodyweight Movements!

Our in-person sessions for the summer will be on Tues, Fri, and Sun.

‍

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400s into 200s. The 400s should be run at 3km pace, then look to run faster than that for the 200s.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we be running shorter bursts of higher and lower tempo blocks. We recommend that you dial into a 9/10 and a 7/10 RPE for these. No need to worry about the paces.

‍

Sunday

Time: 5:29am

Location: InnerFight

Session: Long Run

A long easy run from InnerFight around the Ranches. 14km, 20km, and 25km options for all runners.

‍

The above sessions will host male and female runners.

Our Monday and Wednesday LRC sessions will return on Monday 26th August.

Start the week off with some overhead strength and endurance and then a simple workout that you can get stuck into. On Tuesday, we will focus on building the core with a tough EMOM, and then we are into a challenging partner workout. Wednesday sees us continuing to progress our Romanian deadlift strength, and then we go into a heavy grind of a workout, which will give a nice shoulder pump. Thursday, we continue to develop our upper body pulling strength in the skill and then higher skill pulling work in an interval-based workout. Friday sees us hit a clean complex, and then Friday therapy will require you to go all in to finish it.

‍

Monday:

Strength:

Strict Press & Wall Facing Handstand Hold

‍

Conditioning:

For time:

50-40-30

Row

Wall balls

Cal Ski

‍

Tuesday:

Strength:

A) Hollow Holds & Hollow Rocks

B) Single Leg V Ups & Tuck Crunches

‍

Conditioning:

Partner Workout

16 Min AMRAP

Park Run

50 TTB

10 lengths sled push (YGIG)

‍

rest 3 mins

‍

16 Min AMRAP

2 laps car park farmers carry

50 box jump over

Wednesday:

Strength:

A) Romanian Deadlifts

B) Turkish Get Ups

‍

Conditioning:

For Time:

10-8-6-4-2 Deadlifts

2-4-6-8-10 Wall Walks

100/70Kgs

Thursday:

Strength:

A) DB Bent Over Rows

B) Chin Over Bar Holds

‍

Conditioning:

3 min AMRAP

9 pull-ups

30 Double Unders

Rest 2 mins

3 min AMRAP

1 LL rope climb

12/9 Cal ass bike

Rest 2 mins

X 3 Rounds

‍

Friday:

Strength:

Hang Squat Clean + Squat Clean + Front Squat

Conditioning:

Therapy: Barbells, Rowers and Some Bodyweight Movements!

GYMNASTICS

This week in gymnastics, we will be working on Toes to Bar and Hand Stand Push Ups!
‍

PURE STRENGTH

Monday gives us the chance to push the weight on our paused front squats, establishing a tough single. Then, we will go into two short Emoms to get some quality volume in.

This week's Wednesday workouts include a heavy single-incline press and some challenging percentage amrap sets. The session will then feature a giant set focused on upper body pulling and a little T-shirt filler to finish off.

‍

WEIGHTLIFTING

Snatch Focus this week in weightlifting! We will work on the 3 Positions of the snatch, and then we progress to Hang Power Snatch and Power Snatch Complex! We finish off with Power Snatch Ladder!

Our in-person sessions for the summer will be on Tues, Fri, and Sun.

‍

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week we are running 400s into 200s. The 400s should be run at 3km pace, then look to run faster than that for the 200s.

‍

Friday

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we be running shorter bursts of higher and lower tempo blocks. We recommend that you dial into a 9/10 and a 7/10 RPE for these. No need to worry about the paces.

‍

Sunday

Time: 5:29am

Location: InnerFight

Session: Long Run

A long easy run from InnerFight around the Ranches. 14km, 20km, and 25km options for all runners.

‍

The above sessions will host male and female runners.

Our Monday and Wednesday LRC sessions will return on Monday 26th August.