08
04
2013
Workout – Sat 6th
Mixed Class Workout: A. Snatch Push Press 3 x 3 B. Overhead Sqaut 3 x 3 C. Snatch Balance 3 x 3 then 5 rounds of: DB Snatch x 5/5 Box Jump (step down) x 10 KB Swing x 10
05
04
2013
Workout – Fri 5th
Mixed Class Workout: A. Hang Power Clean 2,2,2 B. Strength Work (catch up on movement missed during the week) 3 x 5 then 400m Run + 18,15,12,9,6,3 KB Swing Sit Up + 400m run
04
04
2013
Workout – Thu 4th
S&C Class Workout: A. Press 3 x 5; 3mins rest *look to add weight to last weeks numbers then 4 rounds of: 3mins work / 1min rest DB Hang Squat Cleans x 5 Knees to Elbows x 5 Strict Push Ups x 5
04
04
2013
Workout – Wed 3rd
S&C Class Workout: A. Single Leg Deadlft 3 x 5/5; 1min rest (*if you haven’t trained lower body strength this week – Split Squat 3 x 6/6) then 3 rounds of: KB Swing x 45sec / 15sec rest DB Push Press x 45sec / 15sec rest Burpees x 45sec / 90sec rest then DB Ext Rotation @3011, 3 x 10...
03
04
2013
Workout – Tue 2nd
S&C Class 1 Workout: A. Front Squat 3 x 5; 3mins rest *building on last week B. Chins 2 x max (-1) then 3 rounds of: Box Jump x 10 DB Thruster x 15 Renegade Row x 10/10
01
04
2013
Workout – Mon 1st
S&C Class 1 Workout: A. Snatch Push Press 3 x 3 B. Power Snatch 1,1,1,1,1 then 3 rounds of: Burpees x 10 KB Swing x 10 Russian Twists x 10/10 S&C Class 2 Workout: A. Front Squat 3 x 5; 3mins rest B1. Seated DB Press 3 x 8-10;1min rest B2. Band Face Pulls 3 x 12; 1min rest then 3 rounds of: K...
27
03
2013
Workout – Tue 26th
S&C Class 1 & 2 Workout: A. Press 5 x 5; 3mins rest * @80% – DO NOT go to failure then 3 rounds of: KB Swing x 15 Burpees x 10 Overhead Sit Up x 10 + Chin up practice + Blackburns x 3 rounds (hold each position for 15seconds)
27
03
2013
Workout – Mon 25th
S&C Class 1 & 2 Workout: A. Front Squat 5 x 5; 3mins rest * @80% – DO NOT go to failure then 3 rounds of: Single Arm Overhead Lunge x 10 Single Arm KB Swing x 10 Chins / Inverted Rows x 5 2mins rest
21
03
2013
Workout – Wed 20th
S&C Class 1 & 2 Workout: 6 rounds of: Hang Power Clean + Jerk x 20sec Box Jump + Step Down x 20sec KB Swing x 20sec Burpees x 20sec 5mins rest* *’Active Recovery’ – TGU technique, foam roll, band work etc.
20
03
2013
Workout – Tue 19th
S&C Class 1 & 2 Workout: A. Turkish Get Up (skill) B. Push Press 3 x3; 3mins rest then 2 rounds of: 5mins AMRAP / 3mins rest DB Snatch R x 5 DB Snatch L x 5 Inverted Row x 5