Workout A. Squat 5 x 70% , 3 x 80% , 5 x 70% , 3 x 80% , 5 x 70% * can increase weight as wave progresses but keep 5 reps around 10% less of 3 rep sets B1. Ring Row 3 x 12; 1min rest B2. Dips / Push Ups 3 x 12-15; 1min rest B3. (Banded) DB RDL 3 x 12; 1min rest C. Knee Raises 3 x 15; 45sec rest
Workout A. Deadlift 3 x 3; 3min rest B1. Barbell Floor Press 4 x 8; 1min rest B2. Chins 4 x 5-10; 1min rest B3. Band Pull Throughs 4 x 15; 1min rest C1. RKC or Weighted Plank 3 x 30sec; 30sec rest C2. Barbell Curls 3 x 12; 1min rest
Workout A. Bench 4 x 4-6; 3min rest B1. Pendlay Row 3 x 6; 1min rest B2. 1/2 Kneeling KB Press 3 x 12/12; 1min rest B3. ISO Pullaparts 3 x 10; 1min rest C1. DB Tricep Floor Press 2. x 20; no rest C2. Plate Skullcrushers 2 x 20; 2-3min rest finish: db ext. rotation 2 x 10/10; 1min rest
Workout A. Squat 5 x 3: 3min rest * 75-80% 1RM B1. Barbell Row 4 x 12; 1min rest B2. Facepulls 4 x 12; 1min rest C1. Standing Core x 3 sets; 30sec rest C2. Copenhagen Plank 3 x 20-30sec; 1min rest Recently I was asked do I always squat in my socks and what is my take on lifting shoes. My answer was...
Workout A. Deadlift 5 x 3 reps; 2:30 -3min rest * B1. DB Floor Press 3 x 15; 1min rest B2. DB Row 3 x 15/15; 1min rest B3. Band Pullthroughs 3 x 15; 1min rest C1. Weighted or RKC Plank 3 x 30sec; 1min rest C2. Barbell Curls 3 x 12; 1min rest * Work on bracing and strict set up. Take the slack out of...
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...
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
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!
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...
