09
07
2012

Workouts – Mon 9th

By Dave 0

Strength Class

Workout:

A. Squat 3 x 5 (3mins rest) *add 2.5kg to last weeks weight

B1. Press 3 x 5 (1min rest) *add at least 1kg to last weeks weight
B2. Chins 3 x 5 (3mins rest)

C. Ring Push Ups 2 x max (3mins rest)

D. DB Ext Rotation 3 x 10/10 @30×1 (1min rest)

 

Gerard making solid progress in the strength class

 

S&C Class

Workout:

A1. Walking Lunge 4 x 10/10 (1min rest)
A2. Ring Push Ups 4 x max (3mins rest)

then 5 rounds of;

DB Thruster x 5
Burpees x 5
KB Swing x 9
Rest 3mins

then;
Weighted Sit Up 3 x 12 (1min rest)

 

Mid conditioning work

 

Fundamentals Class

Workout:

A1. Bulgarian Split Squat 3 x 8/8 @30×1 (1min rest)
A. Push Ups 3 x max (3mins rest)

then 5 rounds of;

DB Thruster x 7
KB Swing x 10
Rest 3mins

author: Dave