S&C Class Workout: A1. Bulgarian Split Squat 3 x 8/8 @3011 (1min rest) A2. Ring Rows 3 x 10 @2011 (2mins rest) then 3 rounds of; 5 DB Hang Squat Clean 5 DB Squat 5 DB Push Press 400m Run 2mins rest Fundamentals Class Workout: A1. Bulgarian Split Squat 3 x 8/8 @3011 (1min rest) A2....
As some of you know, we had Matt Wichlinski over at the gym last month for a Strength Shop Athletic Seminar. Matt is an extremely well respected Strength & Conditioning coach, made famous by his awe-inspiring youtube channel (check it out!). He is currently based out of Fort Lauderdale, Florida...
Strength Class Workout: A. Bulgarian Split Squat 3 x 8/8 (2mins rest) B1. Bench Press 3 x 5 (1min rest) B2. Pendlay Row 3 x 5 (2mins rest) C. Knees to Elbows 3 x 10 (1min rest) S&C Class Workout: A. Split Jerk 2-2-2-2 B. Chins 2 x 10 (1min rest) then 12mins of; 10 KB Swings 10 Box...
Mixed Class Workout: 10mins of: (@80%) Turkish Get up x 1 each arm Wall walk into handstand hold 5-10 seconds then 5 rounds of: 2mins on / 1min off Box Jumps x 5 DB Thrusters x 5 Burpees x 5 KB Swing x10
S&C Class Workout: A. Deadlift -> build up to heavy 5 reps then 2 x 5mins of: Chins x 5 DB Push Press x 7 KB Swing x 10 1min rest Fundamentals Class Workout: 5 rounds of: Deadlift x 5 Rest 2mins 1arm DB Press x 10/10 Rest 2mins KB Swing (Heavy) x 15 Rest 2mins
S&C Class Workout: A. Snatch Push Press 3 x 3 B. Snatch Push Press x 3 + Overhead Squat x 3 -> 3 sets C. Snatch Balance 3 x 3 then 3 rounds of: Overhead Squat x 10 400m run 2mins rest Fundamentals Class Workout: A. Press 3 x 5 (3mins rest) then 400m run + 10 -> 1 Push Press KB Swing...
Strength Class Workout: 5 rounds of: A1. Bulgarian Split Squats x 8/8 (2mins rest) A2. 1arm DB Press x 10/10 (2mins rest) A3. Inverted Ring Rows x max (3mins rest) S&C Class Workout: A. Squat 3 x 5 (3mins rest) then 2 rounds of – 5mins on / 1min off 5 DB Hang Squat Clean 5 Ri...
We can get caught up in macro-nutrient partitioning, the best times for glycogen replenishment and argue if a post training insulin spike blunts growth hormone but none of this really matters if we don’t have the basics and foundation of our diet in order. We are all guilty of trying to run be...
S&C Class Workout: A. DB Jump Squats 5 x 3. B. DB Complex (Squat, Push Press, Thruster x 5) x 3 rounds. C. 5 rounds of: Alternate jumping split squats x 8/8, Kettlebell Swing x 16, for time. D. 10 min Back Squat ladder 1-10 @ 60%. E. Weighted Plank 3 x 30 secs. Fundamentals...
S&C Class Workout: A. Snatch Push Press x 3 + OHS x 3; 3 sets B. Snatch Balance 3 x 3 C. Mid Hang Snatch – singles then 5 rounds of: Hang Power Clean x 3 Box Jump x 5 KB Swing x 10 2mins rest Fundamentals Class Workout: A. Overhead Squat Practice B. Press 3 x 5 (3mins rest) then 4 r...