25
11
2012
Workout – Sat 24th
Mixed Class Workout: A. Hang Power Clean 3,3,3 B. Skill – Split Jerk C. Hang Power Clean + Push Press 3 x 2 then 4rounds of: KB Swing 15 Row 1min @100% 2:30mins rest
25
11
2012
Workout – Fri 23rd
Mixed Class Workout: A. Deadlift 3,3,3; 3mins rest then 10,9,8…3,2,1 of: Step Ups Ring Rows Push Ups
23
11
2012
Workouts – Thu 22nd
S&C Class Workout: A. Test: Behind the neck seated Press 1RM B. Overhead Squat 3,3,3; 3mins rest C. Snatch Balance 3,3,3; 3mins rest then 15-12-9 DB Hang Squat Clean Burpees Fundamentals Class Workout: A. Test: Behind the neck seated Press 1RM B. Overhead Squat 3,3,3; 3mins rest th...
21
11
2012
Workouts – Tue 20th
S&C Class Workout: A. Hang Power Clean – every 30sec for 5mins B. Hang Power Clean + Push Press – every 30sec for 5mins C. Barbell Thrusters 3 x 12; 1min rest (guys 42,5kg, girls 30kg) D. Core Testing Fundamentals Class Workout: A. Shoulder Press 5,5,5,5,5; 3mins rest or Push...
20
11
2012
Workout – Mon 19th
S&C Class + Fundamentals Class Workout: A. Squat 3,3,3,3,3; 3mins rest B. DB Complex C. Weighted Plank
16
11
2012
Workouts – Thu 15th
Quick Reminder that there is no class tomorow at 11, Conor will be taking the 6 o’clcok class Friday 16th and Saturday 17th at 12 S&C Class Workout: A. Split Jerk or Push Press -> 15mins practice B1. Chins (or Scap Pullups) 3 x max; 45sec rest B2. KB Snatch 3 x 10/10; 45sec rest B3. Ab...
14
11
2012
Workouts – Tue 13th
S&C Class Workout: A. Power Clean + Hang Power Clean x 1,1,1; 2mins rest then 3 rounds of: KB Topside Halfmoons x 10/10 Box Jump x 5 (step down) 2mins rest Every Minute on the minute (for 10mins) 10 KB Swings Fundamentals Class Workout: A1. Bench Press 4 x 5; 30sec rest A2. KB Swin...
14
11
2012
Workouts – Mon 12th
Strength Class Workout: A. Squat 5 x 5 @80%; 3mins rest B. Barbell Split Squat 2 x 8/8;1min rest C. Good Mornings 3 x 12; 1min rest S&C Class Workout: A. Squat 5 x 5; 3mins rest -> guys @80% girls @85% then Core Testing a. Side Plank 90seconds each side b. Tabata Sit Ups Fundamentals Class Wo...
11
11
2012
Workouts – Sat 10th
Strength Class Workout: A. Press 5 x 5 @80%; 2-3mins rest B. 10 mins max reps strict chins C. 8 mins max reps ring dips / ring push ups D. Prone Flys 3 x 12; 1min rest E. Face Pulls 3 x 12; 1min rest Mixed Class Workout: A. Snatch Balance x 3 + OHS x 3 -> 3 sets B. Hang Snatch 1,1,1...
09
11
2012
Workout – Fri 9th
Mixed Class Workout: A1. Deadlift 3 x 3-5; 2mins rest A2. Seated DB Press 3 x 8-10; 2mins rest then KB Swing x 2mins (24/16kg) Rest 1min 5mins of: DB Hang Squat Clean x 6 Perfect Push Up x 6 Rest 1min KB Swing x 2mins (24/16kg)