13
06
2013
Workout – Thu 13th
S&C Class 1 & 2 Workout A. Press 3 x 5; 3mins rest *do NOT go to failure B1. Deadlift (sub max) 3 x 5; 30 sec rest B2. Dips 3 x 10; 2mins rest C1. Farmers Walks 4 x 45sec; no rest C2. FLR on rings 4 x 45sec; no rest
13
06
2013
Workout – Wed 12th
S&C Class 1 Workout: A. Hang Power Clean x 2 (12mins skill work) B. then partner workout 4 rounds of: DB Snatch R + DB Thruster R x 5 DB Snatch L + DB Thruster L x 5 Burpees x 5 C. DB Ext Rotation 2 x 10/10; 1min rest S&C Class 2 Workout: A. (High) Hang Power Clean x 2 (12mins skill...
11
06
2013
Workout – Tue 11th
S&C Class 1 & 2 Workout: A. Pendlay Row 3 x 6; 2mins rest Skill: Glute Ham Raise then 3 rounds of: Row x 20 calories KB Swing x 15 Burpees x 4 Rest 3-4mins
10
06
2013
Workout – Mon 10th
S&C Class 1 Workout: A: 12mins of: 1st min Turkish Get Up R x 1 2nd min Turkish Get Up L x 1 3rd min Chins x 5 B1. Seated DB Press 3 x 10; 30sec rest B2. Supine Band Pullaparts 3 x 15; 1min rest C1. Double KB Snatch 3 x 10; 30sec rest C2. Ring Hollow Holds 3 x 30sec; 1min rest S...
10
06
2013
Workout – Sat 8th
Mixed Class Workout: A. Hang Power Snatch 2,2,2,2,2; 2-3mins rest then 5 rounds (partner workout, 1works while 1 rests) Weighted Lunge x 15 (each leg) KB Swing x 15 Push Up x 15
07
06
2013
Workout – Fri 7th
Mixed Class Workout: A. Deadlift 3 x 3; 3mins rest then 3 rounds of: 3mins work / 1min rest Chins x 3 Push Ups x 6 Squats x 10 then DB External Rotation @3011, 2 x 10/10; 1min rest
07
06
2013
Workouts – Thu 6th
S&C Class 1 Workout: A. Weighted Dips 3 x 3; 3mins rest B1. DB Row 3 x 12/12; no rest B2. DB Seated ‘Clean + Press’ 3 x 12; 90sec rest then 400m Run + 10-8-6-4-2 DB Hang Squat Cleans DB Squat + 400m Run S&C Class 2 Workout: A. Weighted Dips 3 x 3; 3mins rest B1. DB Row 3 x 12/12;...
05
06
2013
Workout – Wed 5th
S&C Class 1 Workout: A. Power Clean 1,1,1,1,1 B. Test: Max rep Chins or Push Ups C. Core Test: Tabata Sit Ups or 500m Row *if test have been completed; 4 rounds of: Box Jump x 5 Double KB Snatch x 10 Ring Holds x 30sec 90sec rest S&C Class 2 Workout: A. Power Clean 1,1,1,1,1 B. Test: Max rep...
04
06
2013
Workout – Tue 4th
S&C Class 1 Workout: A. Squat build up to 1RM (3 attempts); 3mins rest B. Push Ups max rep test C. Tabata Sit ups S&C Class 2 Workout: A. Squat build up to 1RM (3 attempts); 3mins rest B. Push Ups max rep test
03
06
2013
Workout – Mon 3rd
Mixed Class (Bank Holiday) Workout: A. Chins 3 x 5; 3mins rest then partner workout (1 person works / 1 rests) 4 rounds of: Knees to Elbow x 3 Burpees x 6 KB Swing x 12 400m Run