23-29 August 2020 Wroclaw Poland

COVID-19 Update.

Cancelled!!

Refund Information

Considering the impact of COVID-19, Lockdown restrictions and health and safety protocols, a sport like squash, will potentially only be coming back to the fore at Lockdown Level 1 or 2 and at an unknown time.

In view of this, NJSA has set aside R150 000 to assist NJSA coaches with financial aid for up to 3 months.  For more detail, please see attached.

Yours in supporting the squash community

NJSA

• NJSA Assistance COVID-19

Morning all

Welcome to the final workout Home Frenzy of the series.

We hope you have enjoyed them and if you wish to continue, please:

Email: amffreboot@gmail.com
Or
Message:
Andrew: 0845117844
Mark: 0760130989

They will happily discuss how to receive more from this exciting series.

Home Frenzy 10

The Triple Threat!

TABATA Workout

1. Alternating ghost lunges
2. Double side-shuffle floor touch
– 45s work, 15s rest
– Repeat x 5 sets each

EMOM Workout
1. Squats – 12 full, 12 pulses & 12sec hold
2. Push-ups – X* full, X* pulses & X*s hold
3. Lunge dips – 10 full & 10s hold on each leg
– *X = 1/3 of max push-ups
(NB: Perform push-ups to failure prior to starting the EMOM Workout)
– Rest what you don’t work
– Repeat x 4 sets

FOR TIME Workout
1. 60 x forward up & over jumps
2. 60 x side up & over jumps
– Push through the incremental fatigue from previous workouts to record your fastest completion time!

• Home Frenzy 10

Good day!

It’s 🌞’s out 💪🏻’s out

Home Frenzy 9
Watch the video for good explanations

Buy in:
50 dead rows (back & lats)

Swing conditioning:
*1min rest between sets, 3 min rest between exercises
*drop set on the last set of each exercise
3 x 10 W raises (upper back, rotator cuff)
3 x 20 thrusters (shoulders)
3 x 10 crossover push-ups (chest)

Isometric strength:
*Complete in as few sets as possible
3min plank (core)
2min right side plank (obliques)
2min left side plank (obliques)
1min L-sit (core)

Buy out:
50 dead rows (back & lats )

• Home Frenzy 9

HD Video, click below
https://drive.google.com/open?id=1sqUaQvHunFjXfTi82pxF9iRjJvTyMbM3

• Note: Consult your coach for advice before commencing. This does not replace any current programmes.

This is the 2nd last Home Frenzy of the set.

Want to see more?
Email: amffreboot@gmail.com
or
Message:
Andrew: 0845117844
Mark:     0760130989

Have a good one!

Hi all

Hope the Buck Burpee’s yesterday went well.

Home Frenzy 8

TABATA Core Circuit

1. Cardio Spike 1 – Alternating ghosts
2. Knee-to-elbow plane
3. Cardio Spike 2 – Double shuffle floor touch
4. Flutter kicks
5. Cardio Spike 3 – Sprint lifts on 5
6. Crab crunch / Knee touch crunch
7. Cardio Spike 4 – Tuck jacks
8. Bicycle crunch
9. Cardio Spike 5 – Slalom jumps
10. Alternating limb lift plank
11. Cardio Spike 6 – Back and forth jumps
12. Leg drop circles

✅30s work / 15s rest x 3 sets
✅Follow the above cardio spike sequence OR choose your favourites
✅60 – 90s rest between sets

Nice cardio workout!

As per the previous shares, the HD Videos have been uploaded and please consult your coach before commencing.

https://drive.google.com/open?id=1sqUaQvHunFjXfTi82pxF9iRjJvTyMbM3

• Kiddy Frenzy 2

• Home Frenzy 8

• Note: Consult your coach for advice before commencing. This does not replace any current programmes.

Have fun