Mixed Class Workout: A. Push Press 3 x 5 (2-3mins rest) B. Front Squat 3 x 5 (3mins rest) C. Partner workout; partner #1 KB Swing for 30seconds partner #2 5 Burpees (aim for controlled breathing, full range) rest for remainder of 30 seconds
Mixed Class Workout: ‘Test’ A. Squat test 1rep max or B. DB Split Squat – heaviest weight you can manage for 8 reps on each leg with assigned tempo (3 seconds lowering!) then 12-9-6-3 DB Thruster KB Swing Weighted Sit Up
Just back from an amazing week in Sweden learning from James Fitzgerald aka OPT. So much information to absorb and process (check out his own blog to get an idea!). Expect subtle changes to be made to the programming over the coming weeks – more on the back end stuff, much will look the same a...
S&C Class Workout: A. Barbell Complex x 3 (5 deadlift, 5 Powerclean, 5 front squat, 5 push press, 5 back squat) B. Thruster x 3 on the minute + burpees for rest of minute. Work out ends when 80 burpees are complete. * Day 1 of the OPT cert is complete – lots of great info to bring home fo...
S&C Class Workout: A. Front Squat 5 x 5 or 5 x 3 B1. Bench Press 3 x 8 B2. Band Face Pulls 3 x 12
S&C Class Workout: Deadlift – build up to heavy 3Reps then 6mins of: Push ups x 6 girls / 10 guys Turkish Getups x 2/2 then 5mins of (partner workout) DB Hang Squat CLean x 5 – one works while the other rests Fundamentals Class Workout: A. Squat 5,5,5,5,5 then 7...
S&C Class Workout: A. Overhead Squat 3,3,3,3,3 B1. Press 8,8,8,8 B2. KB Row 15,15,15 C. Sandbag Shoulder & Squat 60 for time Fundamentals Class Skill: KB Snatch Workout: A. Deadlift 5,5,5,5,5 B. KB Swing 5 x 20 (20 sec rest)
S&C Class Workout: A. Power Clean – build up to a heavy single B. Power Clean 3 x 3, 80% of A C1. Push Press 3-3-3-3-3 C2. Band Pullaparts 12-12-12-12-12 D1. Kb Snatch 15/15-12/12-9/9 (no rest) D2. Box Jump 15-12-19 (no rest) Fundamentals Class Workout: Press 3 x 5 then 5 rou...
Mixed Class Workout: A1. Bulgarian Split Squat 3 x 8/8 A2. KB Swing (Heavy) 3 x 16 (2-3mins rest) B1. Push Up Variation 3 x max B2. DB Row 3 x 15/15 C. Burpees 2 x 1min
I just want to touch on the topic of hand care. I uploaded a video a while back but to be honest, at the time, the information may have been a little over everyone’s heads and talked about problems that most of us had yet to encounter. Well, congratulations – progress has been well and truly m...