Workout A. Turkish Getup, 10mins practice B. 6-8 rounds of: (Push) Press x 3 KB Swing x 10 Row or Ski x 30sec @ 90%+ effort 2-3min rest C1. Knee Raises 3 x 12; 30sec rest C2. Side Plank R 3 x 30sec; no rest C3. Side Plank L 3 x 30sec; 1min rest
Workout Fri A. RDL 3 x 5 @3011; 3min rest B1. Z-Press or Tall Kneeling Press 3 x 12; 1min rest B2. Facepulls + Rotation 3 x 10; 1min rest B3. Shrugs or Underhand Pullaparts 3 x 12; 1min rest C1. Prone Flys 3 x 10; no rest C2. Prone Row 3 x 10; no rest C3. Prone Row ISO Hold 3 x 20sec; 90sec rest Wor...
Workout (Wednesday) A. Pause Bench 3 x 5 @60-65% of 1rm; 3min rest (2sec pause on chest) B1. Barbell Inverted Row 3 x 8-12; 1min rest B2. Single Leg DL 3 x 5/5; 1min rest C1. Hanging Knee Raise 3 x 12; 30sec rest C2. Ab Roll outs 3 x 5-10 /or/ RKC Plank 3 x 45sec; 1min rest D. DB External Rotation...
Workout A. Pause Squat 3 x 5 @65%1rm; 3min rest B1. Pendlay Row 4 x 5; 1min rest B2. Glute Bridge Single Arm Bench Press 4 x 10/10; 90sec rest C1. KB Banded Glute March 3 x 10/10; 20sec rest or C1. Weighted Carries (BearHug / Suitcase); 20sec rest C2. Band Pullaparts 3 x 15; 1min rest Pause Squats...
So after the Team Workout on Tuesday I was having a think about a bit of a technical reset on the ergs… Team Tuesdays are great fun and an excellent way to get the heart rate up but as there are various levels in the group, it can be hard to address technical issues under high intensity. I hav...
Workout Defranco Westside for Skinny B*stards Repetition Upper Body workout… A. DB Bench 4 x 15; 2min rest B1. Chin Up Progressions x 3 sets; 30sec rest B2. Facepulls 3 x 12; 90sec rest C1. Lat Raise 4 x 12; 1min rest C2. Plate Front Raise 4 x 12; 1min rest D1. Barbell Curls 3 x 12; 1min rest...
Workout: Erg-Athlon (aim is accumulate max meters on all machines) 8k Row 8k Ski 16k Bike * Every 2 minutes -> 2 burpees and change machines Teams of 3 – everyone working on an Erg at the same time Teams of 4 – as above & 1 person (p4) has to hold a slamball for 1 minute Teams o...
So this week will be pretty much a de-load in terms of the strength sessions. This usually looks like higher volume / lower intensity work (ie. more repetitions, lower weights and more unilateral – single arm/leg work). Yesterday we had a look at Bulgarian Split Squats as our main lower body l...
Workout A. Press 3 x 3-5reps; 3min rest B1. (Ring) Pushups 3 x 15-20; 1min rest B2. DB Row 3 x 12/12; 1min rest B3. Scap Pull ups 3 x 10; 1min rest C. Row / Ski 2-3 x 500m @2k pace; 3min rest * must be negative splits
Workout A. Deadlift – build to heavy 2 reps B1. DB Floor Press w. Glute Bridge 4 x 12; 1min rest B2. Renegade Row 4 x 8/8; 1min rest C1. Banded RDL 3 x 12; 1min rest C2. Barbell Curls 3 x 12; 1min rest D. RKC Plank 3 x 30sec; 45sec rest
