Team Tuesday 19th
Workout 8k Team Row * After every row, perform 10KB Swings (@ 1/3 BW) ** Every 4mins EVERYONE performs 4 burpees View this post on Instagram #FBF #flashbackfriday . | COACHING CUE | . “Keep it between the bolts”🔩🔩 . One of the best features of the […]
Mon 18th Nov
Workout A. Squat 5 x 70% , 3 x 80% , 5 x 70% , 3 x 80% , 5 x 70% * can increase weight as wave progresses but keep 5 reps around 10% less of 3 rep sets B1. Ring Row 3 x 12; 1min rest B2. Dips / Push Ups 3 x 12-15; […]
Workout Fri 15th
Workout A. Deadlift 3 x 3; 3min rest B1. Barbell Floor Press 4 x 8; 1min rest B2. Chins 4 x 5-10; 1min rest B3. Band Pull Throughs 4 x 15; 1min rest C1. RKC or Weighted Plank 3 x 30sec; 30sec rest C2. Barbell Curls 3 x 12; 1min rest
Thu 14th Nov
Workout Courtesy of The Row Series
Wed 13th Nov
Workout A. Bench 4 x 4-6; 3min rest B1. Pendlay Row 3 x 6; 1min rest B2. 1/2 Kneeling KB Press 3 x 12/12; 1min rest B3. ISO Pullaparts 3 x 10; 1min rest C1. DB Tricep Floor Press 2. x 20; no rest C2. Plate Skullcrushers 2 x 20; 2-3min rest finish: db ext. […]
Mon 11th Nov
Workout A. Squat 5 x 3: 3min rest * 75-80% 1RM B1. Barbell Row 4 x 12; 1min rest B2. Facepulls 4 x 12; 1min rest C1. Standing Core x 3 sets; 30sec rest C2. Copenhagen Plank 3 x 20-30sec; 1min rest Recently I was asked do I always squat in my socks and what is […]
Fri 8th Nov
Workout A. Deadlift 5 x 3 reps; 2:30 -3min rest * B1. DB Floor Press 3 x 15; 1min rest B2. DB Row 3 x 15/15; 1min rest B3. Band Pullthroughs 3 x 15; 1min rest C1. Weighted or RKC Plank 3 x 30sec; 1min rest C2. Barbell Curls 3 x 12; 1min rest * […]
Jane Erbacher Seminar Review 2019
So we hosted Jane again this year for another one of her Project Row and Project Ski weekend seminars. If you follow Jane on social media, you will already have a good insight as to what she is about in terms of her personality and her coaching on both the indoor rower (erg) and skierg. […]
Wed 6th Nov
Workout A. Bench 5 x 5-8; 2-3min rest B1. Pendlay Row 3 x 8; 1min rest B2. 1/2 Kneeling DB Press 3 x 12/12; 1min rest B3. ISO Bandpullaparts 3 x 12; 1min rest C1. DB Lat Raise 3 x 12; 1min rest C2. Band Pushdowns 3 x 30; 1min rest
Mon 4th Nov
Workout A. Squat 5 x 5; 2-3min rest * aim for same weight across all sets; 70-75%1rm B1. DB Row 3 x 15/15; 30sec rest B2. Prone Flys 3 x 15; 90sec rest C. Slam Ball BearHug Hold 3 x 1min; 1min rest – Standing core work, get after it!