Archive for month: February, 2012
29
02
2012

Workout – Tue 28th

By: Dave1

S&C Class Workout: A. Tall Clean 2-2-2-2-2 B. Hang Clean 2-2-2-1-1-1 C. KB Swing 4 x 20 @ the top of every minute D. Weighted Plank 2 x 1min     Fundamentals Class Workout: A. Front Squat 3 x 5 then 3 rounds of; Inverted Rows x 5-10 KB Squats x 10 Burpees x 10 then Weighted Sit Up 3 x...

28
02
2012

Workout – Mon 27th

By: Dave1

Mixed Class Workout: A. Deadlift 5,5,5 or (if training longer than 6months) 3,3,3 then partner workout: 15mins of: partner #1: 400m run partner #2: DB Push Press x 10/10 , Chinese Row x 10/10  

25
02
2012

Workout – Sat 25th

By: Dave0

Mixed Class Workout: A. Tall Clean 2-2-2-2-2 B. Mid Hang Clean Pull 3-3-3-3-3 then 3 rounds of; KB Topside Halfmoons x 10/10 Box jump x 10 then 400m run x 1

25
02
2012

Workout – Fri 24th

By: Dave1

Mixed Class Workout: A. Bulgarian Split Squats 3 x 8/8 B. Single Leg Deadlift 3 x 8/8 then 4 rounds of: Db Snatch x 5/5 KB Swing x 15 Squat x 20  

24
02
2012

Workout – Thu 23rd

By: Dave1

S&C Class Workout: Front Squat 5,5,5,5,5 then 400m Run ——————————– 5 rounds of; 10 DB Hang Squat Cleans 5 Inverted Ring Rows ——————————– 400m run Practice: Hollow P...

23
02
2012

Workout – Wed 22nd

By: Dave1

S&C Class Workout: A.  Deadlift 3,3,3,3,3 B1.  Bench 8,8,8 B2.  DB “power clean” 3 x 10 C.  5 x KB snatch on the minute, remainder of the minute do burpees. As many rounds as necessary to reach a total of 70 burpees. Fundamentals Class Workout: (Technique work on get-ups as a warm up...

22
02
2012

Workout – Tue 21st

By: Dave1

S&C Class Workout: A. Mid Hang Clean Pulls 3-3-3-3-3 B. Hang Power Clean – ten mins to find a max rep C. Hang Power Clean (70% of B) @ the top of each min do 2 reps, for ten mins. then 6 rounds of: 5 Ring Rows 5 Push Ups 10 KB Swings    Sinead with 53.5kg, turn the volume off  ’...

20
02
2012

Workout – Mon 20th

By: Dave1

Mixed Class Workout: A. Squat 5 x 5 (80-90%, all sets should be challenging but no failed reps) B1. Push Ups (negative reps) 3 x 5 B2. Inverted Ring Rows 3 x max then; @ the start of every min do +1 KB Swing and +1 Burpee (workout is over when reps cannot be completed within the minute)

19
02
2012

Workout – Sat 18th

By: Dave0

Mixed Class: Workout: A1. Press 3 x 5 (no rest) A2. Side Plank 45 sec – 1min each side (3mins rest) B. DB Single Leg Deadlift 3 x 8/8 C1. KB Swing x 15 C2. KB Topside Halfmoons 3 x 10/10 C3. KB Walking Lunge (1min rest)  

19
02
2012

Workout – Fri 17th

By: Dave1

Mixed Class Workout: A. Front Squat 5,5,5,5,5 B. Ring Rows 3 x max C. KB Swing (heavy) 5 x 15 / 45sec rest