31
08
2012
Workouts – Fri 31st
Mixed Class Workout: 10mins of: (@80%) Turkish Get up x 1 each arm Wall walk into handstand hold 5-10 seconds then 5 rounds of: 2mins on / 1min off Box Jumps x 5 DB Thrusters x 5 Burpees x 5 KB Swing x10
31
08
2012
Workouts – Thu 30th
S&C Class Workout: A. Deadlift -> build up to heavy 5 reps then 2 x 5mins of: Chins x 5 DB Push Press x 7 KB Swing x 10 1min rest Fundamentals Class Workout: 5 rounds of: Deadlift x 5 Rest 2mins 1arm DB Press x 10/10 Rest 2mins KB Swing (Heavy) x 15 Rest 2mins
29
08
2012
Workouts – Tue 28th
S&C Class Workout: A. Snatch Push Press 3 x 3 B. Snatch Push Press x 3 + Overhead Squat x 3 -> 3 sets C. Snatch Balance 3 x 3 then 3 rounds of: Overhead Squat x 10 400m run 2mins rest Fundamentals Class Workout: A. Press 3 x 5 (3mins rest) then 400m run + 10 -> 1 Push Press KB Swing...
28
08
2012
Workouts – Mon 27th
Strength Class Workout: 5 rounds of: A1. Bulgarian Split Squats x 8/8 (2mins rest) A2. 1arm DB Press x 10/10 (2mins rest) A3. Inverted Ring Rows x max (3mins rest) S&C Class Workout: A. Squat 3 x 5 (3mins rest) then 2 rounds of – 5mins on / 1min off 5 DB Hang Squat Clean 5 Ri...
23
08
2012
Some simple diet guidelines
We can get caught up in macro-nutrient partitioning, the best times for glycogen replenishment and argue if a post training insulin spike blunts growth hormone but none of this really matters if we don’t have the basics and foundation of our diet in order. We are all guilty of trying to run be...
23
08
2012
Workouts – Wed 22nd
S&C Class Workout: A. DB Jump Squats 5 x 3. B. DB Complex (Squat, Push Press, Thruster x 5) x 3 rounds. C. 5 rounds of: Alternate jumping split squats x 8/8, Kettlebell Swing x 16, for time. D. 10 min Back Squat ladder 1-10 @ 60%. E. Weighted Plank 3 x 30 secs. Fundamentals...
22
08
2012
Workouts – Tue 21st
S&C Class Workout: A. Snatch Push Press x 3 + OHS x 3; 3 sets B. Snatch Balance 3 x 3 C. Mid Hang Snatch – singles then 5 rounds of: Hang Power Clean x 3 Box Jump x 5 KB Swing x 10 2mins rest Fundamentals Class Workout: A. Overhead Squat Practice B. Press 3 x 5 (3mins rest) then 4 r...
20
08
2012
Workouts – Mon 20th
Strength Class Workout: A. Squat -> build up to 5RM of the day; then 3 x 5 @ 90% (rest 3mins) B1. Bench Press 3 x 5 (2mins rest) B2. Pendlay Row 3 x 5 (2mins rest) C. Barbell Curls 2 x 12-15 (2mins rest) D. DB Ext Rotation 2 x 10/10 S&C Class Workout: A. Front Squat 3 x 5 (3mins...
12
08
2012
Monday 13th Aug
Hey folks, you have probably all noted that this blog hasn’t been updated much! The past two weeks have been hectic with Matt’s seminar, a family funeral and a trip to the Olympics. I will be away for a few days to recover and recharge for the coming months of coaching! I w...