Workout – Tue 29th

Posted by on Nov 29, 2011 in workouts | 0 comments

S&C Class

Workout:

A. Front Squat 3 x 5 (3mins rest)

B .KB Swing / Burpee ladder – @ start of each min, add a rep

C. Weighted Plank

 

Ken warming up...

 

Fundamentals Class

Workout:

Squat 3 x 5

then 5 rounds of:

200m Run
15 KB Swings
10 Push Ups

 

Workout – Mon 28th

Posted by on Nov 28, 2011 in workouts | 1 comment

S&C Class

Skill:

KB Snatch

Workout:

A. Power Clean 1-1-1-1-1

B. Inverted Row 3 x 5(girls) – 10(guys) reps

then

5 rounds of:
5 KB Snatch (each arm)
10 Push Ups
10 Box Jumps

 

Some rugby conditioning

Workout – Sat 26th

Posted by on Nov 26, 2011 in workouts | 1 comment

1RM Testing

3 attempts on each movement

Squat

Press

Deadlift

*Warm ups as prescribed on the whiteboard

 

PR central...

Workout – Fri 25th

Posted by on Nov 25, 2011 in workouts | 0 comments

S&C Class

Skill:

Turkish Get Up / KB Snatch

Workout:

A. TGU 5 x 5

B. KB Snatch Ladder (rest in locked out position):

Snatch every 4 seconds for 1 min (15reps each arm)
Snatch every 5 seconds for 1 min (12reps each arm)
Snatch every 6 seconds for 1min (10reps each arm)

C. 400m run x 2 (2mins rest)

 

Resting at the top of the snatch

 

 

Workout – Thu 24th

Posted by on Nov 24, 2011 in workouts | 1 comment

S&C Class

Workout:

5 sets of:
Power snatch x 1 + Overhead Squat x 3

RDL 3 x 8 @ 70%

then

3 rounds of:
10 DB Hang Cleans
10 Box Jumps
10 DB Lunges

 

Fundamentals Class

Workout:

A. Deadlift 5,5,5

then

KB Swing / Burpee ladder – add a rep at the start of every min