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2012
Workouts – Thu 29th
S&C Class & Fundamentals Class Workout: A. Mid Hang Clean Pull 3 x 3 B. Pendlay Row 3 x 4-6; 2mins rest C1. Double KB Swing 4 x 12; no rest C2. Renegade Row 4 x 6/6; no rest C3. Weighted Situp 4 x 10; 2mins rest
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2012
Workouts – Tue 27th
S&C Class Workout A. Power Clean 2,2,2,2 B. Split Jerk 2,2,2,2 C. Hang Power Clean + Push Press -> every 30sec for 5mins (10 reps) then 8mins of 1Arm KB Swing x 5/5 1Arm KB Snatch x 5/5 1Arm OH Lunge x 5/5 Fundamentals Class Workout: A. Hang Power Clean 2,2,2,2 B. Push Press 4,4...
26
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2012
Wokouts – Mon 16th
Strength Class Workout: A. Front Squat -> 5rm, 2 x 5@90%; 3mins rest B. Bench Press -> 5rm, 2 x 5@90%; 3mins rest C. DB Ext. Rotation @30×1, 3 x 10/10; 1min rest S&C Class Workout: A. Split Squat @30×1, 3 x 6/6; 1min rest 13 -> 1 Ladder of: KB Swing Burpees Funda...
25
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2012
Workout – Sat 24th
Mixed Class Workout: A. Hang Power Clean 3,3,3 B. Skill – Split Jerk C. Hang Power Clean + Push Press 3 x 2 then 4rounds of: KB Swing 15 Row 1min @100% 2:30mins rest
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2012
Workout – Fri 23rd
Mixed Class Workout: A. Deadlift 3,3,3; 3mins rest then 10,9,8…3,2,1 of: Step Ups Ring Rows Push Ups
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2012
Workouts – Thu 22nd
S&C Class Workout: A. Test: Behind the neck seated Press 1RM B. Overhead Squat 3,3,3; 3mins rest C. Snatch Balance 3,3,3; 3mins rest then 15-12-9 DB Hang Squat Clean Burpees Fundamentals Class Workout: A. Test: Behind the neck seated Press 1RM B. Overhead Squat 3,3,3; 3mins rest th...
21
11
2012
Workouts – Tue 20th
S&C Class Workout: A. Hang Power Clean – every 30sec for 5mins B. Hang Power Clean + Push Press – every 30sec for 5mins C. Barbell Thrusters 3 x 12; 1min rest (guys 42,5kg, girls 30kg) D. Core Testing Fundamentals Class Workout: A. Shoulder Press 5,5,5,5,5; 3mins rest or Push...
20
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2012
Workout – Mon 19th
S&C Class + Fundamentals Class Workout: A. Squat 3,3,3,3,3; 3mins rest B. DB Complex C. Weighted Plank
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2012
Workouts – Thu 15th
Quick Reminder that there is no class tomorow at 11, Conor will be taking the 6 o’clcok class Friday 16th and Saturday 17th at 12 S&C Class Workout: A. Split Jerk or Push Press -> 15mins practice B1. Chins (or Scap Pullups) 3 x max; 45sec rest B2. KB Snatch 3 x 10/10; 45sec rest B3. Ab...
14
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2012
Workouts – Tue 13th
S&C Class Workout: A. Power Clean + Hang Power Clean x 1,1,1; 2mins rest then 3 rounds of: KB Topside Halfmoons x 10/10 Box Jump x 5 (step down) 2mins rest Every Minute on the minute (for 10mins) 10 KB Swings Fundamentals Class Workout: A1. Bench Press 4 x 5; 30sec rest A2. KB Swin...