Strength Session
Muscleup skill development & practice
Complex - Ring Pullup/Muscleup/Ring Dip, [3/2/3reps x 4 sets]
Workout
For time:-
1000m Run
100 Squats
80 Pushups
60 lunge walk
40 KB swings
20 pullups
10 knees to elbows
Strength Session
Deadlift, 5-5-5-3-3-3
Push Press, 5-5-3-3-3
V-Ups, 3xmax
Workout
“Betty” with a twist
5 rounds for time:-
60 kg Push Press, 12 reps
Box jumps, 20 reps
Bar must be taken from the ground at the beginning of each round and must stay racked for the round to count
Olympic Lifting
Snatch, 3-3-3-2-2-1
Power Clean & Jerk, 5-3-3-2-2-1
Back Squat, 5-5-5-5-5
Dips, 3xmax
Here is some rest day reading … Research on predicting ankle injury …
“US researchers have found a simple, inexpensive screening tool that can predict athletes at risk of ankle injuries during soccer training and help them avoid it.
In their study, team players who were unable to complete a ‘single-leg balance’ test on one or both legs were two-and-a-half times more likely to sprain their ankles during the subsequent season than those who could complete the test. The relative risk rose to just under nine times more for those who failed the test and then didn’t go on to tape their ankles.
Ankle sprains are a common and potential disabling injury, especially in team sports like American football, soccer and volleyball, the researchers point out. Ankle sprain accounts for 12-20% of all sports injuries and causes 16% of all sports injury time loss.
Athletes scoring badly on stabilometry tests, which measure balance disturbances, have been shown to be at increased risk of ankle injury. But stabilometry equipment is expensive and not readily available for pre-participation examination (PPE). So these researchers set out to test whether the single-leg balance (SLB) test, which uses no equipment at all, would be a useful alternative for predicting ankle sprain.
A cohort of 230 college and high school athletes from American football, men’s and women’s soccer and women’s volleyball were screened at the end of their PPE, using the SLB test.
The test involved the athletes closing their eyes for 10 seconds while standing on one foot without shoes, with the other knee bent and not touching the weight-bearing leg. An athlete scored ‘positive’ if he or she was unable to carry out the test on either or both legs.
The participants were then followed up through the season to record the incidence of ankle sprains.
Over this 14-week period, 28 ankle sprains were reported in the 230 athletes. And the researchers were able to show that athletes with a positive SLB test were significantly more likely to incur this injury, particularly if they did not tape their ankles.
Interestingly, a history of previous ankle injury was not associated with future ankle sprains in this study, although people with previous injuries were more likely to do badly on the SLB test.
The researchers comment: ‘While the SLB test served as a predictor of injury, the exact mechanism responsible for this increased risk of injury remains unknown.’
Further research is needed to determine this mechanism – but meantime the findings support the role of taping in athletes at increased risk.
Br J Sports Med 2006; 40:610-613″
What does this mean? … Practice those pistols (one leg squats)!!
“Use what talents you possess: the woods would be very silent if no birds sang there except those that sang best.”
- Henry Van Dyke
“Barbara”
5 rounds for time:-
20 Pullups
30 Pushups
40 Situps
50 Squats
rest exactly 3 mins between rounds
Compare to 29/1/2008
Record total time for the workout (including rest) and if possible the time for each round.
“Nature takes away any faculty that is not used.”
- William R. Inge
Strength/Skills Session
KB Snatch
Skill Development for KB Snatch
5 min test
Workout
“Lynne”
5 rounds for max total reps of:-
Bodyweight Bench Press
Pullups
Rest between each rounds as required
Post reps for each exercise for all rounds and total
Well done to the lunchtime crew surviving “Lynne”! Photos are in the photo gallery.
“I am still determined to be cheerful and happy, in whatever situation I may be; for I have also learned from experience that the greater part of our happiness or misery depends upon our dispositions, and not upon our circumstances.”
- Martha Washington (1732 - 1802)
