S&C Class Workout: A. Weighted Chins 5,4,3,2,1 (3mins rest) then 5 rounds of: 20 KB Swings 10 Push Press work : rest – 1:1 Fundamentals Class Workout: A. Bench Press 6,6,6,6 (3mins rest) then 5 rounds of: 20 KB Swings 10 Push Press work : rest – 1:1
S&C and Fundamentals Class Workout: Testing – 1rm Deadlift
S&C Class Workout: A. Box Jump – 10 mins to find max height B. Barbell Complex, 5 rounds of: 1 Power Clean 2 Hang Power Clean 2 Front Squats 2 Push Press C. Russian Twists 3 x 20 (1min rest) Fundamentals Class Workout: A. ShoulderPress 3,2,1,1,1 (3misn rest) then 7 min...
Strength Class Workout: A. Squat 3 x 5 @ 85% (3mins rest) B1. Shoulder Press 3 x 5 (1min rest) B2. Weighted Chins 3 x 5 (2mins rest) C1. Plate Front Raise 3 x 10 C2. DB Lat Raise 3 x 10 C3. DB Seated Clean + Jerk 3 x 10 S&C Class Workout: A. Squat 3,2,1,1,1 (3mins rest) then 10mins...
S&C Class Workout: A. Handstand practice B. Romanian Deadlift 3 x 4-5 @5011; 3mins rest C. Partner Workout; 4 rounds of: Partner A: 10 Double KB Squat 15 Double KB Swing 20 Ring Push Ups Partner B: Hold KB’s in rack position Fundamentals Class Workout: A. Romanian Deadlift 3...
Strength Class Workout: A1. Bench Press 3RM A2. Pull-ups/ chins/ inverted rows 5 x (submax) B. T-Bar Row 4 x 10 C1. BB Curl 3 x 10 C2. Rolling DB Extension 3 x 10 S&C Class Workout: A. Bench Press 3, 3, 3, 3, 3. B. 2 rounds of 30 secs 2-hand KB Swing 30 secs round-the-body-pass 15...
As always, I’m a little behind on this article. There was a lot of interest generated recently in Patrick Boylan’s weight cut pictures, particularly the pictures of the weigh-in and 24 hours later after he had re-gained 7kgs. As weight cuts go it was very straightforward – Patrick had 10kg to lose,...
S&C Class Workout: A. Pause Below Knee Clean 1,1,1,1,1 B. Power Clean 2,2,2,2,2 C. Mid Hang Clean Pull 2,2,2 D. 5 rounds of; Stepping Lunge x 5/5 Renegade Row x 5/5 E. Russian Twists 3 x 10/10 Fundamentals Class Workout: A. Power Clean tech B. Shoulder Press 3,3,3,3,3 C. DB Complex...
Strength Class Workout: A. Bench -> work up to heavy 3 reps B. Ring Dips 2 x max (2mins rest) C. Pendlay Row 3 x 5 (2mins rest) D. DB Ext Rotation 3 x 10/10 @3011 (1min rest) S&C Class Workout: A. Squat 3-3-3-3-3 (3mins rest) B. Thrusters 3 x 12 (1min rest) C. Chins 2 x max (3mins rest...
Strength Class Workout: A. Squat 3 x 5; 85% of 5rm – focus on speed out of the bottom B. Bench Press 3 x 4-6 (3mins rest) C. Shoulder Press 3 x 4-6 (3mins rest) D. Ring Dips 2 x 6 – 10 (3mins rest, no kicking) E. DB Ext Rotation 2 x 10/10 @3011 (1min rest) Mixed Class Worko...