17
10
2011
Workout – Mon 17th
S & C Class Workout: ‘The Chief’ Max rounds in 3 minutes of: Hang Power cleans x 3 Push-ups x 6 Squats x 9 Rest 1 minute. Repeat for a total of 5 cycles.
17
10
2011
The Squat (or at least why you should squat full depth)
Here is an old article from the Combat Workshop site, and something worth looking back on as more new people are training at the gym and it is good for the regular gang to touch base with the fundamentals and remind us why we do what we do… I also must have been a bit angry the day I wrote it!...
16
10
2011
Chris and the Paris-Roubaix Challenge
Earlier this year Chris and Liz were training in the gym and before they both returned to Oz, Chris was preparing for the Paris-Roubaix Challenge. On top of the Strength and Conditioning Classes he also did some sports specific sessions to prepare him for the event. Here is a great piece about his e...
15
10
2011
Workout – Sat 15th
S&C Class Workout: A. Squat 3 x 5 (3mins rest) *add 2.5kg more than last week B. Press / Bench Press 3 x 5 (3mins rest) *add 1kg / 2.5kg more than last week C. Deadlift 5rm (4 warm up sets max) *look to add 5kg on last week
14
10
2011
Workout – Fri 14th
S&C Class Workout: A. Overhead Squat 3-3-3-3-3 B1. KB Swing 21-15-9 B2. Burpee 15-12-9
13
10
2011
Workout – Thu 13th
S&C Class Workout: A. Power Clean 1-1-1-1-1 B. Inverted Row 3 x max (2mins rest) C. Thruster 3 x 15 (1min rest) D. Hollow Rock 4 x 10sec on / 10 sec off
12
10
2011
Workout – Wed 12th
S&C Class Workout: A. Press 3 x 5 (3mins rest) B. RDL 4 x 6 *slow negatives (2-3mins rest) C. 400m run x 2 (3mins rest) Fundamentals Class: Skill: Romanian Deadlift Workout: Press 3 x 5 then: @ the start of every minute (for 8mins) do: 5 DB Hang Cleans 5 DB Squats 5 DB Thrusters
11
10
2011
Workout – Tue 11th
S&C Class Workout: A. Squat 5-5-5-5-5 B. 1min Burpee challenge (guys 25reps / girls 23 reps) Fundamentals Class: Workout: A. Squat 3 x 5 (3mins rest) 10 – 1 as fast as possible of: B1. DB Hang Power Clean B2. KB Swing C. Weighted Sit Ups 3 x 10 (1min rest)
10
10
2011
Workout – Mon 10th
S&C Class Workout: A. Hang Power Clean 2-2-2-2-2 In season 3 rounds / off season 5 rounds: B1. Push Up x max (perfect tech.) B2. Inverted Row x max (chest touches bar) Rest 2 minutes C. KB Swing x 30 x 5 rounds (1min rest)
08
10
2011
Workout – Sat 8th
S&C Class Workout: A. Squat 3 x 5 (3mins rest) *look to add 2.5kg more than last week B. Press 3 x 5 (3minst rest) *look to add 1 – 2.5kg more than last week C. Deadlift 5rm *look to add 2.5kg more than last week ** If you Deadlifted on Thursday then, Barbell Row 3 x 10 (2mins rest)