Archive for category: Uncategorised
08
08
2019

Workout 8th Aug

By: admin0

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!)

07
08
2019

Workout Wed 7th Aug

By: admin0

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

06
08
2019

Team Tuesday 6th Aug

By: admin0

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!

05
08
2019

Workout Mon 5th Aug

By: admin0

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

01
08
2019

Workout Thu 1st Aug

By: admin0

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

31
07
2019

Workout Wed 31st July

By: admin0

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...

29
07
2019

Workout Mon 29th July

By: admin0

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  

27
07
2019

Workouts Fri 26th & Sat 27th

By: admin0

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...

25
07
2019

Workout Thu 25th July

By: admin0

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)