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Cell Training Jail Yard 23rd November 2017

Cell Training

Jail Yard – 23rd Nov 2017

Cell Training 3 mins of Work 1 Min of rest

In this Cell training session, it is designed to test ones tolerance to lactate. 6 stations consisting of full body compound movements in the high energy intense session.

1. 15 KB Swings  – 15 MB Slams

2. Assault Bike .2 of a mile
15 Diamond Pushups 

3. Sledge Hammer hits on Tyre x 15
Tyre Hops x 15

4. 15 Bent Over Flys
12 Upright Row
9 Bicep Curl & Press

5. 20 Sec Ski Erg – 20 Sec Side Plank Hold (con’t for 3 mins)

6. Sled Push – Max Metres

http://www.concept2.com.au/indoor-rowers/training/tips-and-general-info/anaerobic-threshold  

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Up the River – 27/10/17

up the river

“Up the river” – Time TBA

I1 2 Medball Around the Worlds
2 Dynamic Starters
2 Ass Up’s
Ladder Style
4,4,4 – 6,6,6 Etc

I2
2 Lateral Pushup Shifters
2 Mogul Burpee
2 Mat Bear Crawl
Ladder Style to 10 and back down

I3
5 Cal
1 Sledpush
10 Cals
1 Sledpush
Ladder Style Assault bike Cals increase each Set

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Alcatraz – 17/10/17

Alcatraz

Alcatraz

“Alcatraz”
Inmate 1 (I1)
5-10-15-20-25-30
Jump Squats
Starters
MB Slam
(Each set progress 1 step closer to exiting your Cell)

Inmate 2 (I2) “Row to shore”
Row 30 On 30 Off Untill inmate 1 has completed Alcatraz

Inmate 3 (I3)
10 Calories Assault Bike
+
2 Laps Sled Push

(timer for all activities is I1)

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Cell – Wednesday 28th – Around the world

Cell-Logo-1[1]

Inmate 1 (I1) – 10 Mins
A1. 15m Sled Push
A2. 15 Dumbell Ground to Overhead
A3. 15 Toe Touches
rest 1 Min

Inmate 2 (I2) – 10 Mins
Assault Bike 30 Sec @ 80%
Assault Bike 30 Sec @ 50%
x 10

Inmate 3 (I3) – 10 Mins
A1. 15 Kettlebell Swings
A2. 10 KB Russian Twists
A3. 5 KB Turkish Getups