18
05
2012
Workout – Fri 18th
Mixed Class Workout: A. Squat 3-3-3-3-3 (3mins rest) B. Inverted Row 3 x 10 (1min rest) C. 1min Burpee Test D. DB Ext Rotation 3 x 10 @30×1
17
05
2012
Workout – Thu 17th
S&C Class Workout: A. Turkish Get Up (10mins practice) B. Romanian Deadlift 4 x 4-6 @ 50×1 (2-3mins rest) C. Then 3 rounds of: 400m Run for remainder of time – KB Swings (2:30 work / 2:30 rest) Fundamentals Class Workout: A. Bulgarian Split Squat 3 x 8/8 B. Romanian Dead...
17
05
2012
Tempo Training
A few of you may have noticed something funny going on since I got back from Sweden. Instead of picking a weight and just hammering it out for 3 or 5 reps I have now decided to throw a spanner in the works and make things a little more complex. Not only do I have the number of sets written on...
16
05
2012
Workout – Tue 15th
S&C Class Workout: A. Mid Hang Clean Pull 2-2-2-2 B. Hang Power Clean -> 10mins to work up to heavy single C. Hang Power Clean (80% of B) -> for ten mins at the start of every min do 2 reps then 3 rounds of: DB Snatch 5/5 DB Swing 5/5 Burpees 10 Fundamentals Class Workout: A....
14
05
2012
Workout – Mon 14th
Mixed Class Workout: Test: Behind the neck seated press – find 1rm then 4 Rounds of: Bulgarian Split Squat x 8/8 @30×1 45 seconds rest Ring Rows x 6 – 10 @2111 45seconds rest KB Swings x 20 45seconds rest Plank x 45seconds 45seconds rest
12
05
2012
Workout – Sat 12th
Mixed Class Workout: A. Deadlift 6 x 4 (3mins rest) B1. Planche Progressions 4 sets B2. Inverted Ring Rows 4 x 10-15(2mins rest) C1. Plate Frontal Raise 3 x 10 (no rest) C2. DB Lat Raise 3 x 10 (no rest) C3. Ring Y-Rows 3 x 10 (1min rest)
12
05
2012
Workout – Fri 11th (Friend Friday!)
Apologies for the delayed update! Yesterdays class was excellent, there was a big group down – thanks to everyone for getting stuck in and for making it a great atmosphere. Also, thanks to Aoife for bringing a friend along! Some of you need to work on making friends! Seriously though, the gym...
10
05
2012
Workout – Thu 10th
S&C Class Workout: A. Hang Power Clean 2,2,2,2,2 (2mins) B. Mid Hang Clean Pull 3,3,3 (2mins) C. Romanian Deadlift 3x 4-6 @50×1 D. Thrusters 4 x 12 (1min rest) Fundamentals Class Workout: A. Deadlift 3 x 5 (3mins rest) B. Push Up 3 x 8 – 12 (1min rest) C1. KB Swing 4 x 1...
09
05
2012
Workout – Wed 9th
S&C Class Workout: Bench Press 3 x 4-6 @30×1 (3mins rest) then 5 rounds of; (3mins work / 1min rest) 3 DB Hang Squat Cleans 6 Ring Push Ups 9 KB Swings Fundamentals Class Workout: A. Press 3 x 5 B Push Press 3 x 3 then 4 rounds of: DB Thruster 30seconds KB Swing 30seconds Ring...
08
05
2012
Workout – Tue 8th
S&C Class Workout: Squat 3,3,3,3,3 (3mins rest) then KB Swing / Burpee Ladder -> *add a rep @ the start of each minute and continue until you cant complete the reps within the minute Fundamentals Class Workout: Squat 3 x 5 (3mins rest) then 4 rounds of: Romanian Deadlifts x 6 KB...