Blog
07
11
2019

Jane Erbacher Seminar Review 2019

By: admin0

So we hosted Jane again this year for another one of her Project Row and Project Ski weekend seminars. If you follow Jane on social media, you will already have a good insight as to what she is about in terms of her personality and her coaching on both the indoor rower (erg) and skierg. I won’t delv...

06
11
2019

Wed 6th Nov

By: admin0

Workout A. Bench 5 x 5-8; 2-3min rest B1. Pendlay Row 3 x 8; 1min rest B2. 1/2 Kneeling DB Press 3 x 12/12; 1min rest B3. ISO Bandpullaparts 3 x 12; 1min rest C1. DB Lat Raise 3 x 12; 1min rest C2. Band Pushdowns 3 x 30; 1min rest  

04
11
2019

Mon 4th Nov

By: admin0

Workout A. Squat 5 x 5; 2-3min rest * aim for same weight across all sets; 70-75%1rm B1. DB Row 3 x 15/15; 30sec rest B2. Prone Flys 3 x 15; 90sec rest C. Slam Ball BearHug Hold 3 x 1min; 1min rest – Standing core work, get after it!

02
11
2019

Sat 2nd Nov

By: admin0

Workout A1. Press 3 x 5; 30sec rest A2. ISO Glute Band Hold 3 x 30sec; 2min rest B1. Ring Row 3 x 12; 1min rest B2. Band Pullaparts 3 x 20; 1min rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1mi rest C3. Weighted Deadbug 3 x 30sec; 1min rest Finish: BikeErg x 1min (for max me...

01
11
2019

Workout 1st Nov

By: admin0

Workout A. Deadlift 4 x 3; 3min rest B1. DB Floor Press 4 x 12; 1min rest B2. DB Row 4 x 12/12; 1min rest B3. DB Pullover 4 x 12; 1min rest C1. Band Hamstring Curls 2 x 20; no rest C2. DB ISO Hamstring Hold 2 x alap; 2min rest finish: Barbell Curls 3 x 12; 1min rest Engaging the lats… I share...

31
10
2019

Thu 31st Oct

By: admin0

Workout Block 1 (4 rounds):  500m Row 15 KB Swings * work : rest = 1:1 Block 2 (4 rounds): 1000m BikeErg 15 AbMat Situps * work : rest = 1:1 Finisher: Core Circuit -> FLR / Side Plank / RKC Plank

30
10
2019

Workout 30th Oct

By: admin0

Workout  A. Bench girls 4 x 3 guys 4 x 2 B1. Pendlay Row 3 x 6-8; 1min rest B2. Tall Kneeling DB Press 3 x 12/12; 1min rest B3. ISO Pullaparts 3 x 10; 1min rest C1. Plate Front Raise 3 x 12; 1min rest C2. DB Lat Raise 3 x 12; 1min rest C3. Pushdowns 3 x 15-20; 1min rest

29
10
2019

Team Tuesday 29th Oct

By: admin0

Workout  In Groups of 4 or 5 20mins Skierg (for max distance) * after each attempt, perform 1 KB OH Carry then into 20mins BikeErg (for max distance) * after each attempt, perform 1 Slamball Carry

28
10
2019

Bank Holiday Monday 28th Oct

By: admin0

Workout  A. Squat girls 3 x 5 @85% guys 3 x 3 @85% * repeat last week B1. Chin Up Progressions x 3sets; 1min rest B2. Prone Flys 3 x 12; 2min rest C1. Single Leg RDL w 1 Arm Row 3 x 10/10; 1min rest C2. KB Swing 3 x 15; 1min rest Finisher: Copenhagen Plank 2 x 20-30 sec each side

25
10
2019

Fri 25th & Sat 27th

By: admin0

Friday Workout  A. Deadlift 4 x 3 (adding overall load to last week – aim for 2.5kg-5kg increase on one or all sets) B1. DB Floor Press 3 x 12; 1min rest B2. DB Row 3 x 12/12; 1min rest B3. Band Pull Throughs 3 x 15; 1min rest C1. Band Leg Curls 3 x 15; 1min rest C2. Barbell / DB Curls 3 x 12;...