Author archive: admin
23
01
2020

Common Strength Training Errors

By: admin0

Often times when folks are new to strength training, there are a few very common errors that present themselves early on in the process. Strength training in theory is a very simple endeavour but problems start to arise when trainees become impatient. I have learnt the hard way over the years that t...

22
01
2020

Wed 22nd Jan

By: admin0

Workout  A. Bench x 3 sets; 3-4min rest women – 3 x 5 @85% men – 3 x 3 @80-85% B1. Chin Up Progressions x 3 sets; 1min rest B2. ISO Pullaparts 3 x 10; 2min rest C1. DB Lat Raise 3 x 12; 1min rest C2. Plate Front Raise 3 x 12; 1min rest D1. DB Tricep Floor Press 2 x 20; no rest D2. Lying...

20
01
2020

Mon 20th Jan

By: admin0

Workout: A. Squat x 3 sets; 3min rest men: 3 x 3 @80-85% 1rm women: 3 x 5 @ 85% 1rm B1. Pendlay Row 4 x 6; 1min rest B2. DB Flys 4 x 12; 1min rest C1. Copenhagen Plank 3 x 30sec each side; 30sec rest C2. Banded Deadbugs 3 x 10/10; 30sec rest

17
01
2020

Fri 17th Jan

By: admin0

Workout A. Deadlift 5 x 3; 3min rest B1. DB Bulgarian Split Squat 4 x 6/6; 1min rest B2. KB Swing 4 x 15; 1min rest B3. RKC Plank 4 x 30sec; 1min rest C. Barbell Curls 3 x 12; 1min rest

15
01
2020

Wed 15th Jan

By: admin0

Workout A. Bench girls: 8,5,8,5,8 @75-85% guys: 5,5,5,5,5 @75-80%  B1. Chin Up Progressions x 3 sets; 1min rest B2. Prone Flys 3 x 12; 2min rest C1. Seated Arnold Press 3 x 10; 1min rest C2. DB Lat Rasie 3 x 12; 1min rest D. DB Ext Rotation 3 x 10/10; 45sec rest

13
01
2020

Mon 13th Jan

By: admin0

Workout  A. Squat x 5 sets; 3mins rest between sets girls: 5,5,5,5,5 @80-85% 1rm guys: 3,3,3,3,3 @75-80% 1rm B1. Ring Row 3 x 12; 1min rest or B1. Pendlay Row 3 x 6; 1min rest B2. DB Lat Raise 3 x 12; 1min rest C1. Banded Deadbug 3 x 8/8; 45sec rest C2. Single Leg Glute Bridge 3 x 30sec each leg; 45...

10
01
2020

Sat 11th Jan

By: admin0

Workout A1. Press 4 x 5; 30sec rest A2. Single Leg Glute Bridge 4 x 30sec each leg; 2min rest B1. Ring Row 3 x 12; 1min rest B2. DB Skull Crushers 3 x 12; 1min rest B3. DB Lat Raise 3 x 12; 1min rest C. DB External Rotation 3 x 10/10; 1min rest (target is 10% of Bench 1rm)

10
01
2020

Fri 10th Jan

By: admin0

Workout  A1. Deadlift 4 x 5; 30sec rest A2. Band Lat Activation 4 x 12; 2min rest B1. Bulgarian Split Squat 4 x 6/6; 1min rest B2. KB Swing / Band Pullthrough 4 x 12; 1min rest B3. Side Plank 4 x 30sec each side; 1min rest or B3. Side Bends 4 x 12/12; 1min rest Finish-  Loaded Carries or Row Sprints

09
01
2020

Thu 9th Jan

By: admin0

Workout:  Partner format -> 1 person works / 1 person rests. 1 person DOES NOT do any exercise while their partner is completing their round. Block 1  3 Rounds of: 15 KB Swings 500m Skierg 5mins Rest Block 2  3 Rounds of: 15 AbMat Sit Ups 1000m Bikeerg 5mins Rest Block 3  3 Rounds of: 15 Pushups...