Archive for category: Training
17
02
2020

Mon 17th Feb

By: admin0

Workout A. Pause Squats 3 x 5 @65% 1rm; 3min rest B1. Chin Ups 3 x 5; 1min rest B2. Tall Kneeling Press 3 x 12; 90sec rest C1. Banded Deadbugs 3 x 5/5; 30sec rest C2. Ab Rollouts / or / RKC Plank x 3 sets; 30sec rest C3. KB Side Bend 3 x 12/12; 1min rest

07
02
2020

Fri & Sat 7th and 8th Feb

By: admin0

Workout Fri A. Deadlift 2,2,2; 304min rest B1. Prone Flys 3 x 10; no rest B2. DB Prone Rows 3 x 10; no rest B3. ISO DB Row Hold 3 x 20sec; 2min rest C1. KB Swing 3 x 15; 1min rest C2. Barbell Curls 3 x 15; 1min rest D. Side Plank 3 x 30sec each side Workout Sat  A. Press 3 x 5 or (adv) A. Press x 2...

05
02
2020

Wed 5th Feb

By: admin0

Workout A. Bench Press women: 3,3,3; 3min rest men: 2,2,2; 4min rest B1. Chin Up Progressions x 3 sets; 1min rest B2. Z-Press 3 x 12; 2min rest C. Shoulder Shocker v2 a. Iso-dynamic lateral raise x 7 (each arm) b. Dumbell Cuban press x 7 c. Eccentric mechanical advantage lateral raise x 7 Finisher:...

03
02
2020

Mon 3rd Feb

By: admin0

Workout A. Squat women: 3,3,3; 3min rest men: 2,2,2; 3-4min rest B1. Pendlay Row 3 x 6; 1min rest or B1. Ring Row 3 x 12; 1min rest B2. Standing 1arm Arnold Press  3 x 12/12; 1min rest C1. H.S Single Leg RDL + 1 Arm Row 3 x 10/10; 1min rest C2. Lateral Lunge 3 x 10/10; 1min rest C3. RKC Plank 3 x 45...

31
01
2020

Fri 31st Jan

By: admin0

Workout A. Deadlift 3 x 2; 3-4min rest B1. DB Bulgarian Split Squat 4 x 6/6; 1min rest B2. KB Swing 4 x 15; 1min rest B3. Side Plank Row 4 x 12/12; 1min rest C. 2-3 rounds of a. Chin up negatives x 3 (10sec negative) b. Incline db curls x 12 c. Band hammer curls x 20

29
01
2020

Wed 29th Jan

By: admin0

Workout: A. Bench Press women: 3,3,3,3; 3min rest @85%+ men: 2,2,2; 3-4min rest @85%+ B1. Chin Up Progressions x 3 sets; 1min rest B2. Hand Supported Single Leg DL + 1arm Row 3 x 10/10; 90sec rest DeFranco’s Shoulder Shocker: C1. Plate Front Raise 3 x 10; 1min rest C2. DB Lat Raise 3 x 10; 1mi...

28
01
2020

Tue 28th Jan

By: admin0

Workout Teams of 5 – 10k Skierg P1: 250m each (8 rounds each) P2: slam ball hug P3: rest P4: RKC Plank / Static Deadbug P5: rest Teams of 4 – 8k Skierg P1: 250m each (8 rounds each) P2: slam ball hug P3: RKC Plank / Static Deadbug P4: Rest Teams of 3 – 6k Skierg P1: 250m each (8 ro...

24
01
2020

Sat 25th Jan

By: admin0

Workout A. Press 3 x 3; 3min rest B1. DB or Barbell Row 4 x 12; 1mimn rest B2. Weighted Static Deadbug 4 x 30sec; 1min rest C1. Dips 3 x 12; 1min rest C2. Prone Flys 3 x 12; 1min rest C3. FacePulls 3 x 12; 1min rest D1. Tricep Band Pushdowns 3 x 20; 1min rest D2. Plate Russian Twist 3 x 12/12; 1min...

24
01
2020

Fri 24th Jan

By: admin0

Workout A. Deadlift 3 x 3; 3-4min rest B1. DB Bulgarian Split Squat 4 x 6/6; 1min rest B2. KB Swing 4 x 15; 1min rest B3. Side Plank 4 x 30/30; 1min rest finisher / arm circuit 2-3 rounds of C1. Negative Chins (10sec) x 3 C2. Incline DB Curls x 12 C3. Band Hammer Curls x 20

23
01
2020

Thu 23rd Jan

By: admin0

Workout  Block 1 EMOM (12mins) even: 15/12 cals Skierg odd: 15 Goblet Squats 5-8min Break Block 2 EMOM (12mins) even: 15/12 cals BikeErg odd: 15 KB Swings 5-8min Break Block 3 EMOM (12mins) even: 15/12 cals Erg odd: 15 Dips / Pushups