Group Fitness
Monday 2 March 2020Group Fitness
Tuesday 3 March 2020COMPTRAIN MINDSET
“Your mind is not your shoe size.” – Jim Kwik
Have you ever taken an “IQ Test”?
Chances are you have of some sort. A test that claimed to tell us our capacity in life. Where the resulting score is the equivalent of looking into a crystal ball on how successful we’ll be.
As ridiculous as that sounds, it’s a nightmare that comes to life for many. A self-fulfilling prophecy that can cut potential at the knees.
The truth of it all however, is that we know so very little about how the mind *actually* works. It’s still such a mystery to us. Yet, we can find ourselves building an imaginary ceiling over our heads.
In regards to one of life’s greatest mysteries, there’s one thing we can bank on… that our mind is not our shoe size.
ACTIVATION
2-3 SETS
5 Inchworms Video
30 Second Hollow Hold Video
10 Horizontal Ring Rows Video
30 Second Arch Hold Video
15 Calorie Row
30 Second Hollow Hold Video
10 Horizontal Ring Rows Video
30 Second Arch Hold Video
15 Calorie Row
BARBELL WARMUP
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Demo: Video
CLEAN AND JERK COMPLEX
On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks
3-Position Power Clean
3 Push Jerks
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4-5: 60-65%
Athletes Notes
STIMULUS
- This Clean and Jerk Complex serves as a technique primer for the Clean and Jerk.
Skills
10mins Toes to Bar Practice
Bottom Line
Ascending Ladder for 7 Minutes:
3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
…
Add (3) Reps to Each Movement Until Time Cap
3 Clean and Jerks, 3 Toes to Bar
6 Clean and Jerks, 6 Toes to Bar
9 Clean and Jerks, 9 Toes to Bar
…
Add (3) Reps to Each Movement Until Time Cap
KILOS 61/43
STIMULUS
GENERAL
- Over the 7 minutes of work, we’ll climb by 3 reps per round
- After the 9’s, you’ll progress to 12-15-18….
- Your score it total reps completed at the end of the workout