The 0630 crew are once again subject the ever-changing whims of my programming. Following a relatively successful experiment with the Wendler 5-3-1 strength programme towards the end of last year, I thought I would mix it up at the beginning of 2012.
Starting on Monday, our focus will be on strength, power and speed.
- Max Effort Monday: No messing about with 5’s and 3’s…we’re going to be all about going as heavy as possible
- Weightlifting Wednesday: Olympic lifting for fun and profit
- Fast(er) Friday: All about the speed (distance/over time rather than the recreational drug, I hasten to add…)
Each session is followed by a nice punchy WOD as usual
Today’s Faster Friday focused on the following explosive movements:
Front Squats 10×2 – as fast as possible on the concentric (up) portion
Seated box jumps 10×2 – jump on to a box starting from a seated start…without rocking forwards first!
And for the WOD:
3 rounds for time
21 Thrusters (20kg/15kg)
15 Burpees (push up into a vertical jump…no sprawling)
21 Kettlebell swings (24kg/16kg)