16
05
2013
Workout – Wed 15th
S&C Class 1 + 2 Workout: A. Weighted Dips @30×1, 3 x 5; 3mins rest or ‘Perfect’ Pushups 3 x max B. DB Row 3 x 10/10; 1min rest then 6mins of: KB Snatch 5/5 Box Jump x 5
14
05
2013
Workout – Tue 14th
S&C Class 1 & 2 Workout: A. Power Clean 1,1,1 B. Chins @30×1, 3 x 5; 3mins rest then 3 rounds of: KB Swing x 20 Burpees x 10 work : rest -> 1 : 1
13
05
2013
Workout – Mon 13th
Beginning of a new 4 week cycle S&C Class 1 Workout: A. Squat 5 x 5 @80% of 1rm; 3mins rest B. Test: Push Ups x max (bottom position, chest on abmat) C. Core Testing (Tabata Sit Ups)
13
05
2013
Workout – Sat 11th
Mixed Class Workout: A. Pendlay Row 3 x 5; 2mins rest then 4 rounds of: DB Hang Squat Clean + Thruster x 30sec Rest 30sec Burpees x 30sec Rest 1min then Sorensen Test
13
05
2013
Workout – Fri 10th
Mixed Class Workout: A1. Bench Press 3 x 5; 30sec rest A2. KB Swing 3 x 20; 3mins rest B1. Plate Front Raise 3 x 10; no rest B2. DB Lat Raise 3 x 10; no rest B3. DB Seated ‘Clean + Press’ 3 x 10; 1min rest C. Bicep Curls 3 x 10; 1min rest
09
05
2013
Workout – Thu 9th
S&C Class 1 & 2 Workout: A. Chins 3 x 5; 3mins rest then 4 rounds of Row x 15sec / 45sec rest DB Thruster x 15sec / 45sec rest Battle Rope x 15sec / 45sec rest Burpees x 15sec / 45sec rest
09
05
2013
Workout – Wed 8th
S&C Class 1 & 2 Workout: A. Mid Hang Power Clean x 1 + High Hang Power Clean x 1, x 3sets B. Hang Clean Pull 3 x 3; 3mins rest then 3 rounds of: KB Swing x 10 KB Loaded Carry R x 30sec KB Swing x 10 KB Loaded Carry L x 30sec 2mins rest
07
05
2013
Workout – Tue 7th
S&C Class 1 & 2 Workout: A. Standing Press 3 x 1.1.1.1.1; 3mins rest then DB Complex 5 rounds of: Hang Squat Clean x 5 Squat x 5 Push Press x 5 Reverse Lunge Right x 5 Reverse Lunge Left x 5