Archive for month: April, 2013
15
04
2013

Workout – Mon 15th

By: Dave1

S&C Class 1  Workout: A. Front Squat 1,1,1; 3mins rest then 2 rounds of: (@80%, maintain steady pace) 5mins work / 2mins rest Knees to Elbows x 5 Renegade Row x 10/10 KB Swing x 15

15
04
2013

Workout – Sat 13th

By: Dave1

Mixed Class  Workout: A. Strength -> Catch Up then 4 rounds of: DB Snatch R x 30sec Rest x 30sec DB Snatch L x 30sec Rest x 30sec Ring Row x 30sec Rest x 30sec Box Jump R x 30sec Rest x 30sec

13
04
2013

Workout – Fri 12th

By: Dave1

Mixed Class Workout:  A. Overhead Squat 5 x 3 B1. Pendlay Row 3 x 6; 30sec rest B2. KB Snatch 3 x 10/10; 90sec rest then 3 rounds of: 3mins work/1min rest 3 Chins 3 Dips 10 KB Swings

13
04
2013

Workout – 11th

By: Dave1

S&C Class Workout:  A. Power Clean (wave load) 4 x 3.2.1; 2mins rest B1. 1arm DB Row 3 x 10/10; 1min rest B2. Ring Push Ups 3 x 10; 1min rest C. Burpees 5 x 10 (afap); 40sec rest D. DB Ext Rotation 2 x 10/10; 1min rest

11
04
2013

Workout – Wed 10th

By: Dave1

S&C Class 1 Workout: A. Press 3 x 3; 3mins rest (look to increase weight on last week) ‘Anaerobic Lactic Capacity Test’ 3 rounds fot time of: Walking Lunge x 10/10 (1/4 BW per Hand) KB Swing x 20 (24/26kg) Sit Ups x 20

10
04
2013

Workout – Tue 9th

By: Dave1

S&C Class 1 & 2 Workout: A. Romanian Deadlift @5011, 3 x 6; 2mins rest B. Ring Hollow Holds 8 x 10sec C. Chins 2 x max (-1); 2mins rest then 3 rounds of: 3mins work / 1min rest KB Snatch x 5/5 Ring Rows x 5 Dips (Push Ups) x 5

08
04
2013

Workout – Mon 8th

By: Dave1

S&C Class 1 Workout: A. Front Squat 3 x 3; 3mins rest (look to increase weight on last week) B1. Single Arm DB Press 3 x 10/10; 30sec rest B2. Band Face Pulls 3 x 12; 1min rest then Burpees x 1 min; 1min rest KB Swing x 1min; 1min rest Burpees x 1min Restoration: Bar Hang / Knees to Elbows (sub...

08
04
2013

Workout – Sat 6th

By: Dave1

Mixed Class Workout: A. Snatch Push Press 3 x 3 B. Overhead Sqaut 3 x 3 C. Snatch Balance 3 x 3 then 5 rounds of: DB Snatch x 5/5 Box Jump (step down) x 10 KB Swing x 10

05
04
2013

Workout – Fri 5th

By: Dave1

Mixed Class Workout: A. Hang Power Clean 2,2,2 B. Strength Work (catch up on movement missed during the week) 3 x 5 then 400m Run + 18,15,12,9,6,3 KB Swing Sit Up + 400m run

04
04
2013

Workout – Thu 4th

By: Dave1

S&C Class Workout: A. Press 3 x 5; 3mins rest *look to add weight to last weeks numbers then 4 rounds of: 3mins work / 1min rest DB Hang Squat Cleans x 5 Knees to Elbows x 5 Strict Push Ups x 5