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...
21
05
2013
Workout – Tue 21st
S&C Class 1 Workout: A. Power Clean + Hang Power Clean x 5 @75% B. Chins 3 x 5; 3mins rest then 5mins amrap KB Snatch x 5/5 Ring Push Ups x 5 Finisher: 50 Band Pullaparts S&C Class 2 Workout: A. Hang Power Clean 5 x 2@75% B. Chins 3 x 5; 3mins rest then 5mins amrap KB Snatch x 5/5 R...
21
05
2013
Workout – Mon 20th
S&C Class 1 Workout: A. Squat 3 x 5; 3mins rest -or (depending on training age) Squat x 5RM of the day, 2 x 5 @ 80% B. then 5 rounds of: Dips / Push Ups x 7 Burpees x 7 KB Swings x 7 C. Core Testing (Side Plank, Knees to Elbows, Sorensen) S&C Class 2 Workout: A. Squat 3 x 5 B1....
16
05
2013
Workout – Thu 16th
S&C Class 1 & 2 Workout: A. Snatch Push Press x 3 + Overhead Squat x 3 B. Hang Power Snatch 3,3,3 5 rounds of: Row @ 100% x15sec / 1min rest + 5 rounds of: Battle Rope @ 100% x15sec / 1min rest
16
05
2013
Workout – Wed 15th
S&C Class 1 + 2 Workout: A. Weighted Dips @30×1, 3 x 5; 3mins rest or ‘Perfect’ Pushups 3 x max B. DB Row 3 x 10/10; 1min rest then 6mins of: KB Snatch 5/5 Box Jump x 5
14
05
2013
Workout – Tue 14th
S&C Class 1 & 2 Workout: A. Power Clean 1,1,1 B. Chins @30×1, 3 x 5; 3mins rest then 3 rounds of: KB Swing x 20 Burpees x 10 work : rest -> 1 : 1
13
05
2013
Workout – Mon 13th
Beginning of a new 4 week cycle S&C Class 1 Workout: A. Squat 5 x 5 @80% of 1rm; 3mins rest B. Test: Push Ups x max (bottom position, chest on abmat) C. Core Testing (Tabata Sit Ups)
13
05
2013
Workout – Sat 11th
Mixed Class Workout: A. Pendlay Row 3 x 5; 2mins rest then 4 rounds of: DB Hang Squat Clean + Thruster x 30sec Rest 30sec Burpees x 30sec Rest 1min then Sorensen Test