Archive for month: September, 2012
27
09
2012

Workouts – Thu 27th

By: Dave0

S&C Class Workout: A. Handstand practice B. Romanian Deadlift 3 x 4-5 @5011; 3mins rest C. Partner Workout; 4 rounds of: Partner A: 10 Double KB Squat 15 Double KB Swing 20 Ring Push Ups Partner B: Hold KB’s in rack position     Fundamentals Class Workout: A. Romanian Deadlift 3...

27
09
2012

Workouts – Wed 26th

By: Dave0

Strength Class Workout: A1.  Bench Press 3RM A2.  Pull-ups/ chins/ inverted rows 5 x (submax) B.  T-Bar Row 4 x 10 C1.  BB Curl 3 x 10 C2.  Rolling DB Extension 3 x 10   S&C Class Workout: A.  Bench Press 3, 3, 3, 3, 3. B.  2 rounds of 30 secs 2-hand KB Swing 30 secs round-the-body-pass 15...

27
09
2012

Weight cutting for MMA

By: Dave0

As always, I’m a little behind on this article. There was a lot of interest generated recently in Patrick Boylan’s weight cut pictures, particularly the pictures of the weigh-in and 24 hours later after he had re-gained 7kgs. As weight cuts go it was very straightforward – Patrick had 10kg to lose,...

26
09
2012

Workouts – Tue 25th

By: Dave0

S&C Class Workout: A. Pause Below Knee Clean 1,1,1,1,1 B. Power Clean 2,2,2,2,2 C. Mid Hang Clean Pull 2,2,2 D. 5 rounds of; Stepping Lunge x 5/5 Renegade Row x 5/5 E. Russian Twists 3 x 10/10     Fundamentals Class Workout: A. Power Clean tech B. Shoulder Press 3,3,3,3,3 C. DB Complex...

25
09
2012

Workouts – Mon 24th

By: Dave0

Strength Class Workout: A. Bench -> work up to heavy 3 reps B. Ring Dips 2 x max (2mins rest) C. Pendlay Row 3 x 5 (2mins rest) D. DB Ext Rotation 3 x 10/10 @3011 (1min rest)   S&C Class Workout: A. Squat 3-3-3-3-3 (3mins rest) B. Thrusters 3 x 12 (1min rest) C. Chins 2 x max (3mins rest...

22
09
2012

Workouts – Sat 22nd

By: Dave0

Strength Class Workout: A. Squat 3 x 5; 85% of 5rm – focus on speed out of the bottom B. Bench Press 3 x 4-6 (3mins rest) C. Shoulder Press 3 x 4-6 (3mins rest) D. Ring Dips 2 x 6 – 10 (3mins rest, no kicking) E. DB Ext Rotation 2 x 10/10 @3011 (1min rest)     Mixed Class Worko...

22
09
2012

Workout – Fri 21st

By: Dave0

Mixed Class Workout: A. Muscle Snatch x 3 + Over Head Squat x 3 -> 3 sets B. Snatch Push Press x 3 + Over Head Squat x 3 -> 3 sets C. Snatch Balance 3 x 3 D. Power Snatch 2,2,2,2 then 4 rounds of KB Swing x 20 Push Press x 10 Work : Rest – 1:1  

20
09
2012

Workouts – Thu 20th

By: Dave0

S&C Class Workout: A. Deadlift 5,5,5,5,5 (3mins rest) then partner workout: B1. KB Swing x 30sec, 45sec, 1min, 45sec, 30sec B2. FLR on Rings x 30sec, 45sec, 1min, 45sec, 30sec     Fundamentals Class Workout: A. Deadlift 5,5,5,5,5 (3mins rest) then 5rounds of: B1. KB Swing x 30sec, B2....

18
09
2012

Workout – Tue 18th

By: Dave0

S&C Class Workout: A. Power Clean x 1 + Hang Power Clean x 1 -> 5 sets B. Mid Hang Clean Pull 3 x 3 C. Push Press 3 x 3 D. Weighted Plank 2 x 30sec     Fundamentals Class Workout: A. Shoulder Press 3 x 5 (3mins rest) then 5 rounds of; KB Swing x 20 DB Push Press x 10 *parter A works...

18
09
2012

Workout – Mon 17th

By: Dave0

Strength Class Workout: A. Bulgarian Split Squat 3 x 6/6 @3011; 2mins rest B. Speed Bench 8 x 3 @60% (at start of every minute) C. Pendlay Row 3 x 5 (3mins rest) D1. DB Tricep Extension 3 x 12 D2. Wide Grip Chins 3 x 6 – 10 D3. Prone DB Flys 3 x 12       S&C Class + Fundamen...