03
06
2013
Workout – Sat 1st
Mixed Class Workout: A. Shoulder Press 3 x 5; 3mins rest B. then 10mins of: KB Swing x 10 Farmers Walk (R rack position) x 2 KB Swing x 10 Farmers Walk (L rack position) x 2 C.FLR on rings -> accumulate 3mins
01
06
2013
Workout – Fri 31st
Mixed Class Workout: A. Deadlift 3 x 5 or 3 x 3 *depending on training age B. then 10mins of: Deadlift (65% of A) x 3 Dips x 5 Knees to Elbows x 5 C. DB External Rotation @3011 2 x 10/10
01
06
2013
Workout – Thu 30th
S&C Class Workout: A. Snatch Balance 3,3,3,3,3; 2mins rest B. Hang Power Snatch 1,1,1,1,1; 2mins rest then 21-15-9 Overhead Squat Burpees S&C Class 2 Workout: A. Snatch Balance (or Overhead Squat) 3,3,3,3,3; 2mins rest B. Hang Power Snatch 1,1,1,1,1; 2mins rest then 4 rounds of...
29
05
2013
Workout – Wed 29th
S&C Class 1 Workout: A. Dips @3011, 3 x 5; 3mins rest -or- DB Bench 3 x 10; 2mins rest B1. DB Row 3 x 12/12; no rest B2. DB Seated ‘Clean & Press’ 3 x 12; 90 sec rest C. Core Testing (Side Plank, Knees to Elbows, Sorensen Test) S&C Class 2 Workout: A. Dips @3011, 3 x...
29
05
2013
Workout – Wed 28th
S&C Class 1 Workout: A. Power Clean + Hang Power Clean x 1,1,1,1,1; 2mins rest B1. Chins 3 x 5; 1min rest B2. Seated DB Press 3 x 6; 2mins rest C. 500m Row Time Trial S&C Class 2 Workout: A. Hang Power Clean 5 x 2; 2mins rest B1. Chins 3 x 5; 1min rest B2. Seated DB Press 3 x 6; 2mins rest C...
27
05
2013
Workout – Mon 27th
S&C Class 1 Workout: A. Squat 3 x 3; 3mins rest *add weight to last week then 5 rounds of: DB Thruster R x 5 DB Thruster L x 5 Pushups x 7 Box Jumps (step down) x 9 S&C Class 2 Workout: A. Squat 3 x 5; 2-3mins rest *add weight to last week then 5 rounds of: DB Thruster R x 5 DB Thr...
25
05
2013
Workout – Sat 25th
Mixed Class Workout: A. Strength (catch Up) B1. DB Thruster 3 x 10; no rest B2. Knees to Elbows 3 x 10; 1min rest C1. Ring Holds 4 x 20sec; no rest C2. Farmers Walks 4 x 45sec; 90 sec rest
25
05
2013
Workout – Fri 24th
Mixed Class Workout: A. Romanian Deadlift @5011, 3 x6; 3mins rest then 3 rounds of: 400m Run 10 Dips 10 DB Hang Squat Clean Finisher: Bicep Curls 3 x 12-15; 1min rest
23
05
2013
Workout – Thu 23rd
S&C Class 1 Workout: A. Hang Power Clean + Front Squat 1,1,1,1,1; 2mins rest (or catch up -> squat 3 x 5) then 3 rounds of Row 300m Knees to Elbows x 10 Rest 3mins DB External Rotation @3011, 3 x 10/10; 1min rest S&C Class 2 Workout: A. Hang Power Clean + Front Squat 1,1,1,1...
23
05
2013
Workout – Wed 22nd
S&C Class 1 Workout: A. Dips @30×1, 3 x 5; 3mins rest -or- Seated DB Press @30×1, 3 x 6; 3mins rest B1. DB Row 3 x 12/12; no rest B2. DB Seated ‘Clean + Press’ 3 x 12; 90sec rest then partner workout 5 rounds (1person works / 1person rests) DB Push Press x 10 KB Swing x 10...