Workout 8th Aug
Workout: A. Row or Ski 4 x 1250m / 5min rest @2k pace +5seconds The Drive – ‘Push -> Hinge -> Pull’ from Jane Erbacher (who is here for a 2 day seminar in October!)
Workout: A. Row or Ski 4 x 1250m / 5min rest @2k pace +5seconds The Drive – ‘Push -> Hinge -> Pull’ from Jane Erbacher (who is here for a 2 day seminar in October!)
Workout A. Bench Press adv: 3 x 1,1,1 @90%+ int: 3 x 3 (same weight as 3 x 2 last week) beg: 3 x 5 (2.5kg on last week) B1. Chin Up Progressions x 3 sets; 1min rest * 4th set perform DB Row x 15 each arm B2. Half Kneeling Press 4 x 12; 90sec rest C. Shoulder Shocker v.2
Workout (Teams of 4 or 5) 22mins Row (max distance) 5mins rest 22mins Bikeerg (max distance) * every 4 minutes EVERYONE must complete 8 burpees (ie. minute 4,8,12,16 AND 20) and only restart on the erg when ALL team members are finished!
Workout A. Squat adv: 3 x 1,1,1 int: 3 x 2-3 (add weight to total vol last week) beg: 3 x 5 (add 2.5-5kg on last week) B1. Pendlay / Barbell Row 3-4 x 6-10 B2. Dips / Ring Pushups 3-4 x 15-20 C1. (Hanging) Knee Raises 3 x 10 C2. Kneeling Pallof Press 3 x 5/5
Celebrating 8 years of SDSC today with a little Time Trial Thursday… Previous Birthday insights here. Workout Time Trial – pick on of the following… 2k Row or 2k ski
So, this was yesterday’s workout… The reasoning behind the delayed post was that I felt as though some folks may be cherry-picking the workouts a little, but I think it is just time of year!! Anyway, serious work and progress from the brave souls that did make it to the gym! Team Tuesday...
Workout I have decided to keep the Team Tuesday workout a secret for now! You’ll just have to turn up and find out what goodness awaits…
Workout: 90/90 Breathing A. (Single Leg) Glute Bridge 2 x 30sec hold each leg B. Squat 3 x 3 @85%+ (add a small weight on last week, aim is not to fail ANY reps!) C1. Pendlay Row 4 x 6; 1min rest C2. Ring Push Ups 4 x 15-20; 1min rest C3, Kneeling Pallof Press + Raise 4 x 5/5; 2min rest
Workout Friday A. Front Squat 3 x 5 ( RPE around 7, leave the big work for B) B. Deadlift – build to heavy 3 reps C1. DB Floor Press w Glute Bridge 4 x 12 C2. Renegade Row 4 x 12 C3. Barbell Curls 4 x 12 Workout Saturday A1. Press 4 x 8; 2min rest A2. Weighted Deadbug 4 x 30sec; 90sec...
Specific Warm Up: Drag Factor / Damper Setting drills Workout: A. Skierg 5 x 500m @36spm; Work / Rest 1:1 B. Row 5 x 500m @24spm; Work / Rest 1:1 Damper Setting 101 (Concept2)