Archive for category: Training
16
07
2019

Team Tuesday 16th July

By: admin0

No matter how tough the workouts are, there is always that sense of achievement (and maybe relief) when they are over! Team Triathlon  In teams of 5 (for max distance)… 15 mins Skierg 15 mins Row 15 mins Bikeerg * every time a person comes off a machine, they must perform 3 Burpees as fast as...

15
07
2019

Workout Mon 15th July

By: admin0

Workout A. (Single Leg) Glute Bridge 2 x 30sec (each leg) B. Squat 5 x 3; 3min rest * add 2.5 – 5kg on last week, ideally same weight across ALL sets C1. Pendlay Row 4 x 6; 1min rest C2. DB Bench 4 x 12; 1min rest C3. Banded Deadbug 4 x 30sec; 90sec rest Optional: DB External Rotation 2 x 10/1...

12
07
2019

Workout Sat 13th July

By: admin0

Workout A1. Press 4 x 8; 1min rest A2. Glute Activation work x 4 sets; 90sec rest B1. Ring Row 3-4 x 10; 1min rest B2. Dips 3-4 x 10-15; 1min rest B3. KB Swing 3-4 x 20; 1min rest C. Row or Skierg 3 x 750m (+10-15sec 2k pace); 5min rest

12
07
2019

Workout Fri 12th Jul

By: admin0

Workout:  A. Front Squat 2 x 5; 70% approx B. Deadlift 5 x 3 @70-75% (lat activation work between sets) C1. DB Floor Press 3-4 x 12-15; 1min rest C2. Renegade Row 3-4 x 10/10; 1min rest C3. Barbell Curls 3-4 x 10-15; 2min rest Some Front Squats to work on quad drive and trunk tightness before moving...

11
07
2019

Workout Thu 11th July

By: admin0

A take on OPEX’s RTW (Round the World). Going long, slow and steady to help with recovery. Workout 8 Rounds of: 1 min Assaultbike 1 min Row 1 min FLR (on Rings) 1 min Skierg 1 min OH Carry (light!) 1min 90/90 Breathing – ALL easy pace Minimal eccentric contractions Low intensity at almost conv...

10
07
2019

Workout Wed 10th July

By: admin0

Workout  A. Bench 5 x 5 @70-75%1rm B1. Chin up Progressions x 3 sets; 1min rest B2. DB Lat Raise 3 x 12; 1min rest B3. Single Leg DL 3 x 6/6; 1min rest C. Band Tricep Pushdowns x 100 reps More on our Chin Up progressions here.     View this post on Instagram   A repost of some great d...

09
07
2019

Workout Tue 9th July

By: admin0

Team Tuesday  We have this Tuesday classic… Team Workout… In teams of 4 or 5 Row 40mins for max distance * every 4 minutes EVERYONE performs 8 Burpees (even the person rowing at that time) Individual Workout… Every 4th minute (for 40minutes / 10 rounds) perform… 400m Row + 8...

08
07
2019

Workout Mon 8th July 2019

By: admin0

This is the start of a new strength cycle. As with every cycle here, Monday is our Squat day, Wednesday is upper push (Bench) and Friday, Deadlift. We use percentages as a guide but there is leeway and discretion used here with the coaches in the gym – the advantage of getting to see folks tra...

09
03
2018

How hard should you go?

By: admin0

I was asked this question the other day in class and it made me think. Of course the brief answer is always ‘it depends’ but I thought about the question in the context of who was asking it and tried to get a little more specific. There are numerous factors to take into account when providing an ans...

22
06
2017

Strengthening Hamstrings for Football

By: admin0

In a past life I played football at a fairly decent level – my initial career plan was to play for Barcelona and win a few Champions League medals by the time I was 30. But my knees had other ideas. And in truth I probably wouldn’t have been good enough to have forced Messi onto the bench. Seriously...