17
06
2012
Workout – Fri 15th
Mixed Class Workout: A. Mid Hang Clean Pull 3,3,3,3 B. Hang Power Clean 2-2-2-1-1 then 3 rounds of: Hang Power Clean x 5 Burpees x 7 Rest 3mins + 3 rounds of: Deadlift (Touch and Go) x 4 KB Swing x 10 Rest 3mins
15
06
2012
Workout – Wed 13th
S&C Class Workout: A. Snatch Grip RDL 8,8,8,8 B. Ladder of (from 10 to 60 sec each); Squat KB Swing Push ups C. Side Planks Fundamentals Class Workout: A. Deadlift 5,5,5,5,5 B. 5 rounds of (30sec each) Squat Swing Push up Rest C. Weighted Planks
12
06
2012
Workout – Tue 12th
S&C Class Workout: A. Hang Power Clean 3-3-3 B. Push Press 3-3-3 then 5 rounds of: Hang Power Clean + Push Press x 3 Burpees x 3 KB Swing x 7 3mins rest Fundamentals Class Workout: A. Mid Hang Clean Pull 3-3-3-3 B. Shoulder Press 3 x 5 (3mins rest) then 3 rounds of: KB Swing x 25 B...
11
06
2012
Workout – Mon 11th
S&C Class Workout: A1. Squat 3-3-3-3-3; no rest A2. Ring Dips 5 x max (-2); 3mins rest B1. Chins 3 x max; no rest B2. KB Swing 3 x 15 (heavy); 2mins rest Fundamentals Class Workout: A. Squat 3 x 5; 3mins rest B. Push Up Variation 3 x max 5 Rounds of; C1. DB Hang Squat Cleans x5 C2....
09
06
2012
Workout – Sat 9th
Mixed Class Workout: A. Behind the neck push press (10 mins, ascending sets of 3 reps) B. BNPP (x3) + Overhead Squat (x3) x 5 sets then 4 rounds of: Topside Halfmoons x 10/10 KB Swing x 15
08
06
2012
Workout – Fri 8th
Mixed Class Workout: A. Squat 3,2,1,3,2,1 (3misn rest) B. AMRAP 1-5 unbroken db hang squat clean ladders in 6 min C. FLR on rings – accumulate 3mins
08
06
2012
Workout – Thu 7th
S&C Class Workout: A. Bench Press 3 x 4-6 @30×1; 3mins rest 6mins of: B1. Turkish Get Up x 2R / 2L B2. Inverted Ring Row x 5 C. KB Swing 3 x 21 (1min rest) D. FLR on rings 2 x max Fundamentals Class: Workout: A. Squat 3 x 5; 3mins rest 6mins of: B1. Single Arm DB Bench x 8R /...
08
06
2012
Workouts – Wed 6th
S&C Class Workout: A. Deadlift working up to 3 triples at 90%. B. Barbell Complex 3 x (5) (DL, Hang Power Clean, Front Squat, Push Press, Back Squat, BTN Push Press) Fundamentals Class Workout: A. DL up to 3 x 5 @ 85%. B. 6 mins AMRAP of DB Snatch x 5L and 5R DB Squat Jump x 5 Push-up x 1...
05
06
2012
Workout – Tue 5th
S&C Class Workout: A. Hang Power Clean 3RM; -> 90% 3 x 2 sets B. Push Press 3RM; -> 90% 3 x 2 sets then 7 -> 1 of DB Hang Squat Clean Burpees Fundamentals Class Workout: A. Squat 3 x 5 (3mins rest) B. Press 3 x 5 (3mins rest) then AMRAP 1-5 unbroken hang squat clean ladder...
04
06
2012
Workout – Mon 4th
S&C Class Workout: A. Overhead Squat 10,10,10 (sub max, work on technique / groove) B. Front Squat Rack Hold – 30 sec @ 120% C. Front Squat 3 x 5 (3mins rest) D. Barbell Row 10,10,10 D. Accessory Work