Archive for month: August, 2011
31
08
2011

Measuring Progress

By: Dave0

This is a topic I have been meaning to write about for a while but obviously I got sidetracked with moves and what not. It was something which unfortunately I didn’t head off at the pass and two separate conversations in the last week convinced me to get it done, so here it is… When it comes t...

29
08
2011

Training Rest and Recovery

By: Dave0

I’m resurrecting an old article from the Combat Workshop Site but one worth looking back over as it will be a lot more relevant to you guys these days as your work capacity and output has increased significantly since this post was originally published …   If you are training freque...

27
08
2011

Workout – Sat 27th

By: Dave0

So here is our second stand in coach – Conor, who will be taking the class on Wednesday (7-8). Expect it to be a strength session!   GPP Class Workout: A1. Shoulder Press 3 x 5 (no rest) A2. Band Pull Aparts 3 x 12 – 15 (3mins rest) Conditioning: 6 rounds of: 5 Dumbell Hang Squat Cl...

26
08
2011

Workout – Fri 26th

By: Dave1

GPP Class Skill: Muscle Snatch & Power Snatch Workout: A. Power  Snatch 3 x 3 (2-3mins rest) B. Front Squat 3 x 5 – sub max (85% approx) C1. Barbell Row 3 x 10 (no rest) C2. Box Jump 3 x 10 (no rest) D. Plank (to failure or 3mins)  

26
08
2011

Classes next week – Tue, Wed and Thur 7 – 8pm

By: Dave0

Ok folks, quick announcement, it’s not as last minute as I’d like but it’ll have to do … As you know I’m gone until the 6th of September, soaking up the knowledge (and sunlight) in Arizona at the OPT modules. Thankfully I have two quality coaches that will step in and p...

25
08
2011

Workout – Thu 25th

By: Dave1

GPP Class Workout: A. Deadlift – work up to 5 reps @85% approx. ie should be challenging but not an all out effort B. Conditioning: 3 Rounds for time: 20 Weighted Lunges 20 KB Swings 20 Push Ups     Beginners Skill: Deadlift Workout: A. Deadlift 3 x 5 B1. DB Push Press 4 x 10 (rest 2...

25
08
2011

Evolution of a Garage Gym

By: Dave0

Well, that was a crazy month. Being evicted, facing no more gym, then finding a premises, trying to kit it out, waiting on equipment to arrive, general panic – all the growing pains associated with starting a business! Now I’m facing a week in the States for two certs when the last thing...

24
08
2011

Workout – Wed 24th

By: Dave0

GPP Class Mobility: Ankle mobility -> dorsiflexion Workout: A. Overhead Squat 3 x 5 B. Push Press 4 x 10 (1min rest) C. Overhead Weighted Situp 3 x 10 (1min rest) D. 1.15min Burpee challenge (target-> girls 25 reps / guys 27 reps) *if target isn’t reached, take a minute and then make a s...

24
08
2011

Workouts – Tue 23rd

By: Dave0

GPP Class Skill: Hang Power Clean Workout: A. Hang Power Clean 3 x 3 B. RDL’s 4 x 6, 50×1 (2-3min rest) C. 400m Run (2min rest)     Beginners Skill: Shoulder Press / KB Swing Workout: A. Press 3 x 5 (2-3min recovery) B. KB Swing 5 x 12 (1min recovery) C. Ab Mat Sit ups 3 x 10

21
08
2011

The new site is on the way!!

By: Dave0

South Dublin Strength and Conditioning is almost here, please bear with us while we make the finishing touches to the site and get lots of content up! If you have any questions contact Dave on 086 8649732