When Cormac came to SDSC initially, his aim was to increase muscle mass – he has a bodyweight target in mind and we are still working towards it. With a combination of strength training in the group sessions and a specific diet plan to increase weight with as little bodyfat as possible (his bo...
Here is a short video of a hotel workout that Steph and myself put together when I was Stateside for my internship with Zach Even Esh (more to follow on that). As with most hotel gyms, we were slightly limited by space – surrounded by leg isolation machines, lack of free weights and no barbell...
As you may have noticed, the blog hasn’t been updated in the past few days… We are looking at taking the blog in a different direction and exploring a few options at the moment and looking to increase the amount of articles and information posted. Stay tuned for updates! – Dave...
S&C Class 1 Workout: Skill: Wheelbarrows + Plyo Push Ups A1. Bench 4 x 5; no rest A2. Pendlay Row 4 x 5; 2mins rest 3 rounds of 400m Row KB Swing x 21 Chins x 10 3mins rest
S&C Class 1 & 2 Workout: A. Push Press 3,3,3,3,3 or Strict Press 5,5,5,5,5; 3mins rest then 10 Burpees 15 KB Swings 10 Burpees 12 KB Swings 10 Burpees 9 KB Swings 10 Burpees then DB Ext Rotation @3011, 3 x 10/10; 1min rest
S&C Class 1 & 2 Workouts A. Split Squat @30×1, 3 x6/6 B. 1am DB Bench 2 x 15/15 C1. DB Row 3 x 12-15 C2. Band Facepulls 3 x 12 D. Row 3 x 20sec @ 100%
Following chats with a lot of people recently, especially alcohol induced ones on the night out I thought it would be beneficial to write a small (ish) piece about my SDSC experience as many comments made by people to me in the gym particularly relating to their training goals sound very familiar to...
Mixed Class Workout: A. Romanian Deadlift @5011, 3 x 6; 2mins rest then 5 rounds of: 5 Hang Power Clean 5 Burpees 2mins rest then 3 rounds of: Row 20sec @100% 3mins rest
Mixed Class Workout: A. Squat 3 x 5; 3mins rest B1. Chins 3 x max; rest as needed B2. Band Y Presses 3 x 8; rest as needed C1. Farmers Walk x 200m; no rest C2. Sprint 100m; 2mins rest
S&C Class 1 & 2 Workout: A. Press 3 x 5; 3mins rest then 5 rounds of: 5 Thrusters 10/10 Russian Twists 15 KB Swings 2mins rest