Workout – Fri 28th

Posted by Dave on Oct 28, 2011 in workouts | 2 comments

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

Workout – Thu 27th

Posted by Dave on Oct 27, 2011 in workouts | 1 comment

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)

Workout – Wed 26th

Posted by Dave on Oct 26, 2011 in workouts | 1 comment

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

33kg 3 x 5 reps and still getting stronger...

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

Workout – Tue 25th

Posted by Dave on Oct 25, 2011 in workouts | 1 comment

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

The banter part of the workout...

Fundamentals Class:

Workout:

Squat 3 x 5

then

5 rounds of:

5 Push Ups
10 Box Jumps
15 KB Swings

Workout – Mon 24th

Posted by Dave on Oct 24, 2011 in workouts | 1 comment

S&C Class

Workout:

Squat 3 x 5 (3mins rest)

then

6 rounds of:

5 Renegade Rows
10 Box Jumps
15 KB Swings

The dreaded box jumps