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March 14, 2018
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Spud Nicholson - CF-L2
Strength
Front Squat - 4 x 3 @ 60%
Gymnastics
HSPU Negatives
Metcon
3 Rounds For Time
3 Squat Snatch
6 Squat Clean Thrusters
40 Double Unders
50kg/35kg
Scaling options
These movements are quite complicated when grouped together. If you know that you can focus on moving well and e...
March 13, 2018
Shoulder Press - 4 x 3 @ 60%
Rope Climb drills
GymGoneBad - 3 Rounds
1 minute “Stations”
HSPU,
Rope Climbs,
Box Jumps,
Assisted Pistols,
PullUps
Rest
Spud's Coaching Points
This workout is a gymnastic take on "Fight Gone Bad". So you should go hard for...
March 12, 2018
Spud Nicholson CF-L2
Deadlift - 4 x 3 @ 60%
5 x 5 Chin Ups
4 RDS (Each for time)
50 Air Squats,
40 ABMAT,
30 Kettlebell Swings (24kg / 16kg)
20 Press Ups
1 min rest
Workout is 4 individual scores. Remember your split time and make note. The aim of the game is to STAY CON...
March 9, 2018
Friday
Sumo Deadlift 5 x 2 @ 80% — 3 x 1 @ 90%
500m row
21-15-9
Pull Ups
Front Squats (60/40)
500m Row
Score is TOTAL TIME taken including rest time.
Spud's Focus Points
Maintain a really tight body position in the Sumo Deadlift, Keepin...
I'm busy working on my blog posts. Watch this space!
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March 2018 (4)