28
10
2011
Workout – Fri 28th
S&C Class Workout: Deadlift build up to 5rm then ‘Magic 50’ – courtesy of Ross Enamait 5 rounds of: 5 DB Snatch (R) 5 DB Snatch (L) 5 DB Swing (R) 5 DB Swing (L) 10 Burpees 1min rest
27
10
2011
Workout – Thu 27th
S&C Class Workout: Barbell complex – 7 rounds Complex: 1 Power Clean 2 Hang Power Clean 3 Front Squat 2 Push Press then DB Tricep Extension 3 x 12 (1min rest)
26
10
2011
Workout – Wed 26th
S&C Class Workout: A. Press 3 x 5 B. Inverted Row 4 x 5-10 (chest to bar) then 3rounds of: 400m Run 12KB Squat 12KB Swing Fundamentals Class Workout: A. Press 3 x 5 B. Inverted Row 4 x 5 (chest to bar) or B. DB Row 4 x 10 each arm then 3rounds of: 200m Run 12KB Squat 12KB Swing
25
10
2011
Workout – Tue 25th
S&C Class Workout: A. Power Clean 1-1-1-1-1 (2mins rest) B. RDL 4 x 6 *5sec negative (2mins rest) then 5mins of: 30sec KB Swing 30sec Burpees Fundamentals Class: Workout: Squat 3 x 5 then 5 rounds of: 5 Push Ups 10 Box Jumps 15 KB Swings
24
10
2011
Workout – Mon 24th
S&C Class Workout: Squat 3 x 5 (3mins rest) then 6 rounds of: 5 Renegade Rows 10 Box Jumps 15 KB Swings
24
10
2011
Andy Ryan and Team Ryano testimonial
Its no secret at this stage that my passion is Brazilian Jiu-Jitsu (it was Football in a previous life) and I am lucky to train and be involved with one of the best teams in the country, Team Ryano. This has also given me the opportunity in the past couple of years to work with some established and...
22
10
2011
Workout – Sat 22nd
S&C Class Workout: Squat 3 x 5 (2.5 – 5kg more than last week) Press 3 x 5 (1 – 2.5kg more than last week) Deadlift 5rm (up to 5kg more than last week) *Below is a small clip from todays workout…and yet more footage of Ross…
20
10
2011
Workout – Thu 20th
S&C Class Mobility: Hip Mobs Workout: A1. Squat 7 x 3 (no rest) A2. Push Ups (or Tricep Dips) 7 x max (3mins rest) Fundamentals Class Workout: A. Deadlift 5rm then 3 rounds of: Stepping Lunge x 20 KB Swing x 20 Push Ups x 15
19
10
2011
Workout – Wed 19th
S&C Class Workout: A. Push Press 2-2-2-2-2 then 10 rounds of: B1. Hang Power Snatch x 3 B2. Burpee x 3 C. Weighted Overhead Sit ups 3 x 12 (1min rest) Fundamentals Class Workout: A. Press 3 x 5 then 6 rounds of: B1. KB Swing x 10 B2. DB Push Press x 6 (each arm) C. Plank x 2...
18
10
2011
Workout – Tue 18th
S&C Class Workout: A. RDL 4 x 6 *5sec negative (2-3mins rest) then 6 rounds of: B1. Jumping Lunge x 10 B2. KB Swing x 25 Fundamentals Class Workout: A. Squat 3 x 5 then 6 rounds of: 1min or work / 30sec rest B1. DB Hang Squat Clean x 5 B2. Burpees x 10