Workout – Mon 20th

Posted by on May 21, 2013 in workouts | 1 comment

S&C Class 1

Workout:

A. Squat 3 x 5; 3mins rest

-or (depending on training age)

Squat x 5RM of the day, 2 x 5 @ 80%

B. then 5 rounds of:
Dips / Push Ups x 7
Burpees x 7
KB Swings x 7

C. Core Testing (Side Plank, Knees to Elbows, Sorensen)

 

 

S&C Class 2

Workout:

A. Squat 3 x 5

B1. KB Swing 3 x 15 (no rest)
B2. Plank / FLR x 30 sec (no rest)

C. Side Plank – target 90sec each side

Workout – Thu 16th

Posted by on May 16, 2013 in workouts | 1 comment

S&C Class 1 & 2

Workout:

A. Snatch Push Press x 3 + Overhead Squat x 3

B. Hang Power Snatch 3,3,3

5 rounds of:
Row @ 100% x15sec / 1min rest

+

5 rounds of:
Battle Rope @ 100% x15sec / 1min rest

Workout – Wed 15th

Posted by on May 16, 2013 in workouts | 0 comments

S&C Class 1 + 2

Workout:

A. Weighted Dips @30×1, 3 x 5; 3mins rest

or ‘Perfect’ Pushups 3 x max

B. DB Row 3 x 10/10; 1min rest

then 6mins of:
KB Snatch 5/5
Box Jump x 5

Workout – Tue 14th

Posted by on May 14, 2013 in workouts | 1 comment

S&C Class 1 & 2

Workout:

A. Power Clean 1,1,1

B. Chins @30×1, 3 x 5; 3mins rest

then 3 rounds of:
KB Swing x 20
Burpees x 10
work : rest -> 1 : 1

Workout – Mon 13th

Posted by on May 13, 2013 in workouts | 1 comment

Beginning of a new 4 week cycle

S&C Class 1

Workout:

A. Squat 5 x 5 @80% of 1rm; 3mins rest

B. Test: Push Ups x max (bottom position, chest on abmat)

C. Core Testing (Tabata Sit Ups)

 

Workout – Sat 11th

Posted by on May 13, 2013 in workouts | 1 comment

Mixed Class

Workout:

A. Pendlay Row 3 x 5; 2mins rest

then 4 rounds of:

DB Hang Squat Clean + Thruster x 30sec
Rest 30sec
Burpees x 30sec
Rest 1min

then Sorensen Test

Workout – Fri 10th

Posted by on May 13, 2013 in workouts | 1 comment

Mixed Class

Workout:

A1. Bench Press 3 x 5; 30sec rest
A2. KB Swing 3 x 20; 3mins rest

B1. Plate Front Raise 3 x 10; no rest
B2. DB Lat Raise 3 x 10; no rest
B3. DB Seated ‘Clean + Press’ 3 x 10; 1min rest

C. Bicep Curls 3 x 10; 1min rest