Archive for month: September, 2011
08
09
2011

Workout – Thu 8th

By: Dave2

GPP Class Skill: Hang Squat Clean Workout: A. Hang Squat Clean 2-2-2-2-2 B. Romanian Deadlift 4 x 6 (2mins rest) C. 400m run x 2 (2mins rest) Fundamentals Class Skill: Deadlift Workout: A. Deadlift 3 x 5 (2mins rest) B1. Walking Lunge x 20 (no rest)B2. KB Swing x 15 (no rest)B3. Push Up x 10 (no res...

07
09
2011

Workout – Wed 7th

By: Dave2

GPP Class Skill: Hang Power Snatch Workout: 5 sets of: Hang Power Snatch x 3 + OHS x 3 then Partner Workout (1 person rests while the other works) 7 rounds of: 7 Barbell Thrusters 7 Barbell Rows     Strength Class Workout: A. Bench Press 2 x 5, 1 x max reps (same weight across 3 sets) B. B...

06
09
2011

Workout – Tue 6th

By: Dave1

GPP Class Workout: A1. Shoulder Press 3 x 5 (no rest) A2. Band Pull Aparts 3 x 15-20 (3mins rest) 7mins of: B1. DB Hang Squat Clean x 5 B2. Renegade Row x 10 (5 rows each arm)     Fundamentals Class: Skill: KB Swing Workout: A. Squat 3 x 5 B. KB Swing 5 x 15 (1min rest) C. Plank 2 x max (1...

06
09
2011

Strength Classes

By: Dave1

The strength class got under way last night and was attended solely by the rugby lads. A few people have been asking if they can attend – especially the girls. Lets throw the old misconceptions out the window, of course the girls can attend – and I would strongly recommend that they do,...

05
09
2011

Workout – Mon 5th

By: Dave1

GPP Class Workout: A. Squat 3 x 5 B1. KB Swing x 30sec x 3 (30sec rest) B2. Box Jump x 30 sec  x 3 (30 sec rest) B3. Burpee x 30 sec x 3 (30sec rest)     Strength Class A. Squat 3 x 5 B. Press 3 x 5 C. Barbell Row 3 x 12

05
09
2011

Revised Timetable from September 2011

By: Dave0

Strength classes are starting up this week. This will be a chance for people to work specifically towards building Strength. The classes will focus on 2-3 compound lifts (such as Squats, Bench, Deadlift, Shoulder Press etc) and may feature some supplementary exercises. This will be a chance for indi...

03
09
2011

Workout – Sat 3rd

By: Dave0

GPP Class Skill: Split Jerk Workout: A. Split Jerk 1-1-1-1-1 B. Barbell Row 4 x 10 (1min rest) C1. 2 KB Swing x 15 (no rest) C2. 2 KB Squat x 15 (no rest) D. Overhead DB Sit-ups 3 x 12 (1min rest)    

02
09
2011

Workout – Fri 2nd

By: Dave1

GPP Class Mobility: Lacrose Ball Upper Back Workout: A. Power Clean 3-3-3-3-3 B1. KB Swing 21-15-9 B2. Burpee Box Jump 15-12-9 C. Side Plank 1min each side