Archive for month: April, 2013
25
04
2013

Class times for the coming week

By: Dave0

Just a quick heads up folks, as some of you know, Conor is getting married tomorrow in Connemara and I will be heading West to celebrate with him. Ross will be minding the for while I’m away. The class times for the next 10 days are as follows… Fri 26th 6-7 o’clock Sat 27th 12-1 o...

25
04
2013

Workout – Thu 25th

By: Dave1

S&C Class 1 & 2 Workout: A. High Hang Clean + Mid Hang Clean 1,1,1,1,1; 2mins rest B. Hang Clean Pull 3 x 3; 2mins rest C1. Farmers Walk 3 x 1min; no rest C2. FLR 3 x 1min; 1min rest

24
04
2013

Workout – Wed 24th

By: Dave1

S&C Class Workout: A1. Single Leg Deadlift 3 x 5/5; 30sec rest A2. Face Pulls 3 x 12; 1min rest B1. (Ring) Dips 3 x 5-8 (sub max); 1min rest B2. Single Arm DB Row 3 x 10/10; 1min rest then partner workout (1person works while other rests) 4 rounds of; Double KB Clean x 10 Double KB Squat x 10 Do...

23
04
2013

Workout – Tue 23rd

By: Dave1

S&C Class 1 & 2 Workout: A. Snatch Push Press x 3 + OHS x 3, 3 sets B. Snatch Balance 3 x3; 2mins rest C. High Hang Snatch + Mid Hang Snatch x 1,1,1,1,1 then 5mins of: 5 Knees to Elbows 5 DB Hang Squat Clean 5 Burpees  

22
04
2013

Workout – Mon 22nd

By: Dave1

S&C Class 1 Workout: A. Box Squat 3 x 5 B. Ring Hollow Holds 5 x 10sec then 5rounds of: 30sec KB Snatch R 30sec KB Snatch L 30sec Box Jumps 90sec Rest S&C Class 2 Workout: A. Split Squat @3011, 3 x 6/6; 90sec rest B1. FLR 2 x max; no rest B2. Band Pullaparts 2 x 15; 90sec rest then 5 rounds...

22
04
2013

Workout – Sat 20th

By: Dave1

Mixed Class Workout: A. Strength – Catch Up (Front Squat, Press singles) Then 4 rounds of: 3mins work / 1min rest Deadlift x 3 Strict Push Up x 6 Squat x 9

19
04
2013

Workout – Fri 19th

By: Dave1

Mixed Class Workout: A. Snatch Grip Push Press x 3 + OHS x 3 B. Snatch Balance 3 x 3 C. Hang Power Snatch 2,2,2 then 4 rounds of: Battle Rope x 30sec / Rest 30sec Sit Ups x 30sec / Rest 30sec KB Swing x 30sec / Rest 30sec FLR x 30sec / Rest 30sec

19
04
2013

Workout – Thu 18th

By: Dave1

S&C Class Workout: A. Romanian Deadlift @5011, 3 x 6, 2mins rest B1. Dips / Ring Push Ups 3 x max (1); 45sec rest B2. KB Swing 3 x 20; 90 sec rest then 4 rounds of: DB Push Press x 10 Box jump x 10 Burpees x 5 2mins rest

17
04
2013

Workout – Wed 17th

By: Dave1

S&C Class 1 & 2 Workout: A. Power Clean + Hang Power Clean x 3 sets B. Hang Clean Pull 3 x 3 @105% of Power Clean 1RM C. DB Row @2020, 3 x 10/10; 1min rest D. DB Ext Rotation @3011, 2 x 10; 1min rest

16
04
2013

Workout – Tue 16th

By: Dave1

S&C Class 1 & 2 Workout: A. Press 1,1,1; 3mins rest B. then 4 rounds / 12mins total @ start of first min -> Turkish Get Up R x 1 @ start of second min -> Turkish Get Up L x 1 @ start of third min -> Sit Ups x 10 C. Ring Hollow Holds 5 x 10seconds