Archive for month: December, 2011
19
12
2011

Workout – Mon 19th

By: Dave1

S&C Class Workout: A. Overhead Squat 5-5-5-5-5 B1. RDL 4 x 6-8 B2. Weighted Lunge 4 x 8/8 B3. 2H KB Swing  4 x 12

19
12
2011

Christmas and New Years opening hours

By: Dave0

It will be business as usual up until Friday the 23rd (there will be a class on Friday at 6pm). No Class from Saturday the 24th – Tue 27th There WILL be classes on the 28th / 29th / 30th / 31st all at 12pm (that’s the 12 at lunch time) No Class on the 1st or 2nd – back to it on Tuesday the 3rd. Have...

17
12
2011

Workout – Sat 17th

By: Dave0

Mixed Class Workout: A. Hang Power Clean or Clean High Pulls 3 x 3 B. Squat 3 x 5 C. Press 3 x 5 / or 5 x 3 if training 6months+ D. Tricep Extensions 3 x 10-12  

16
12
2011

Workout – Fri 16th

By: Dave1

S&C Class Workout: A. TGU 5 x 2 each arm B. Thruster 12-10-8-6-4-2 (rest as needed) then 8mins of: 8 KB Swings 8 Ring Rows 8 Squats

15
12
2011

Workout – Thursday 15th

By: Dave1

S&C Class Workout: Power Snatch 1.1.1 x 4 then 4 rounds of: 3 DB Squat Clean 6 Push Ups 9 Squats (rounds 1,3) / 9 Inverted Rows (rounds 2,4)   Fundamentals Class Workout: Deadlift build up to 5rm then 15-12-9 DB Hang Power Clean KB Swings Burpees then 3 rounds of: 12 sit ups / 30 sec side p...

15
12
2011

Workout – Wednesday 14th

By: Dave0

S&C Class Workout: A. Sumo Deadlift work up to 3-5reps B1. LumberJack Squat 3 x 8 B2. T-Bar Row 3 x 12 DB Complex DB Hi-Pull DB Snatch DB Deadlift DB Squat Clean DB Press     Fundementals Class Workout: A1. Push Press 5,5,5,5,5 A2. Band Pull Aparts B. Inverted Row 3 x max C1.DB Thruste...

13
12
2011

Workout – Tuesday 13th

By: Dave1

S&C Class Workout: Power Clean – build up to heavy single then 4 x 4 @ 80% then 3 rounds of 10 KB Snatch (each arm) 20 (10) Ring Push Ups 10 Bulgarian Split Squats (each leg)     Fundamentals Class Workout: Squat 3 x 5 then *4 rounds of 5 DB Snatch (R) 5 DB Snatch (L) 5 DB Swings...

12
12
2011

Workout – Mon 12th

By: Dave1

S&C Class Workout: Squat 3 x 5 (3mins rest) then 4 rounds of: 10 DB Thrusters 10 Inverted Rows 10 Burpees 1min rest  

10
12
2011

Workout – Sat 10th

By: Dave1

S&C Class Workout: A. Squat 3 x 5 B1. Bench Press 4 x 5 B2. Barbell Row 4 x 6-8 C1. Band Pullaparts 3 x 12-15 C2. DB Ext. Rotations 3 x 8-10 (each arm) Finisher: 5mins core work – Weighted Sit Ups / Ab Roll Outs

10
12
2011

Workout – Fri 9th

By: Dave1

S&C Class Workout: A1. Barbell Complex* x 7 sets A2. Ring rows or Y-Ring Rows 7 x 10 B. 1min Burpee test *Barbell Complex: 1 Power Clean 2 Hang Power Clean 3 Front Squat 2 Push Press