Workout – Mon 30th

Posted by on Apr 30, 2012 in workouts | 0 comments

Mixed Class

Workout:

A. Squat*3 x 4-6 @ 30×1 (3mins rest)

*Front Squat depending on where your %’s are at -> 85%-100%

B1. Weighted Lunge 4 x 3/3 (no rest)
B2. Jumping Lunge 4 x 10/10 (2mins rest)

C1. KB Swing 5 x 20 (no rest)
C2. Front Leaning Rest x 45sec (no rest)

 

Hip crease is most certainly below the top of the knee cap...

Workout – Sat 28th

Posted by on Apr 28, 2012 in workouts | 0 comments

Mixed Class

Workout:

A. Ground to Overhead (power clean -> push press)

then;

400m run x 1
———————
6rounds of:
Ring Rows 5-10
Push Ups 5 – 10
———————
400m run

 

Dumbell complexes

Workout – Fri 27th

Posted by on Apr 27, 2012 in workouts | 1 comment

Mixed Class

Workout:

A. Squat 5 x 5 @ 85% (3mins rest)

then 7 mins of
DB Hang Squat Clean x 5
DB Squat x 5
DB Push Press x 5
rest 30 seconds

 

No pain no gain...

Workout – Thu 26th

Posted by on Apr 26, 2012 in workouts | 0 comments

S&C Class

Workout:

Turkish Get Up Practice

A. Bench Press 3 x 6-8 @50×1

B. Barbell Row 3 x 6-8 @ 30×0

C. 4 rounds of:
KB Swing x 15
KB Topside Halfmoons x 10/10

 

Tempo training on the bench press

 

Fundamentals Class

Workout:

A. Strength 3 x 5

B. 5 rounds of:
KB Swing x 10
KB Topside Halfmoons x 5/5
KB Squat x 10

Workout – Wed 25th

Posted by on Apr 26, 2012 in workouts | 1 comment

S&C Class

Workout:

A. Deadlift 4,4,4,4

B. Barbell Complex – 5rounds of;
Hang Power Clean 10
Push Press 10
Front Squat 10
Deadlift 10

 

Fundamentals Class

Workout:

A. Deadlift 4,4,4,4

B. Ring Rows 3 x 5-8

C1. KB Swing x 15 x 4 (no rest)
C2. FLR x 45sec (no rest)

 

Thanks to Fergus for stopping by on his visit home from Canada, enjoy the rest of your holidays and see you at some stage in the future!