Box Squats 5 * 5
Every Minute on the Minute for 10 minutes:
3 Push Press (80/50)
Post weight to comments.
Friday, September 28, 2012
Thursday, September 27, 2012
Thursday 27/09/2012
Ring Dip work.
3 Rounds for time of:
10 Pullups
20 KB Swings (24/16)
100 Mountain Climbers
Post times to comments.
Wednesday, September 26, 2012
Wednesday 26/09/2012
2 Pos Clean 5 sets.
10 Burpees
Macca's Run
10 Burpees
Macca's Farmer's Carry
10 Burpees
Macca's Run
10 Burpees
Post time and weight to comments
10 Burpees
Macca's Run
10 Burpees
Macca's Farmer's Carry
10 Burpees
Macca's Run
10 Burpees
Post time and weight to comments
Tuesday, September 25, 2012
Tuesday 25/09/2012
Can you do that?
Strict/Weighted Pullups
5*5
50-10 of:
Box Jumps
Situps
Push Press (40/25)
Post time and weight to comments.
Monday, September 24, 2012
Monday 24/09/2012
Strict Press 5,5,5,5,5
Work up to a your heaviest set of 5.
21/15/9 of:
Hang Clean (60/40)
Front Squats (60/40)
200m Run
Post time and weight to comments.
Work up to a your heaviest set of 5.
21/15/9 of:
Hang Clean (60/40)
Front Squats (60/40)
200m Run
Post time and weight to comments.
Thursday, September 20, 2012
Thursday 20/09/2012
Max Deadlift time!!!
Already had some max lifts this morning new PB's for a few of the girls. Getting strong.
Just a reminder that if the coach tells you to stop putting weight on, it's probably because you're going to break your back if you keep going, so you need to stop putting weight on. No exceptions.
Max Muscle ups and/or Dips.
Post weight and reps to comments.
P.S Jack got 14!
Already had some max lifts this morning new PB's for a few of the girls. Getting strong.
Just a reminder that if the coach tells you to stop putting weight on, it's probably because you're going to break your back if you keep going, so you need to stop putting weight on. No exceptions.
Max Muscle ups and/or Dips.
Post weight and reps to comments.
P.S Jack got 14!
Wednesday, September 19, 2012
Wednesday 19/09/2012
For those of you who have come across the living social deal for the gym it is for New Members only. Not existing. If you have friends that are kind of toeing the line then it may be for them. Today is the last day that it will be running.
http://physiodetective.com/
Check out this website occassionally for additional information from our resident guru Antony Lo.
'Grace'
Time to hit Grace with everything you've got. It's going to be awesome!
Anyone got under 2 minutes in them?
Post time and weight to comments.
http://physiodetective.com/
Check out this website occassionally for additional information from our resident guru Antony Lo.
'Grace'
Time to hit Grace with everything you've got. It's going to be awesome!
Anyone got under 2 minutes in them?
Post time and weight to comments.
Tuesday, September 18, 2012
Tuesday 18/09/2012
Establish a 1 rep Back squat and a 1 rep Jerk.
Check out the vid! Show your friends and parents.
Post weights to comments.
Monday, September 17, 2012
Monday 17/09/2012
Last block of strength work guys, hitting some maxes. and getting strong before smashing ourselves for summer and the open.
Establish a 1 rep max clean.
Post time and weight to comments.
Saturday, September 15, 2012
Saturday 15/09/2012
For all those that miss doing long arduous workouts (not me) you get to do one today :)
5 Rounds of:
30 KB Swings
Macca's Run
15 L arm snatch
15 R arm Snatch
10 Pullups
5 Rounds of:
30 KB Swings
Macca's Run
15 L arm snatch
15 R arm Snatch
10 Pullups
Friday, September 14, 2012
Friday 14/09/2012
If you have missed a re-test then do it.
Alternatively or additionally you may also do a surprise workout. Although most of you know what it is.
Alternatively or additionally you may also do a surprise workout. Although most of you know what it is.
Thursday, September 13, 2012
Thursday 13/09/2012
Work up to a max Overhead Squat.
21/15/9 of:
Ring Dips
KB Swings (24/16)
Post time and weight to comments.
21/15/9 of:
Ring Dips
KB Swings (24/16)
Post time and weight to comments.
Wednesday, September 12, 2012
Tuesday, September 11, 2012
Tuesday 11/09/2012
Work your way up to establish a Max Rep Front Squat.
Then, Max Rep Hanstand Pushups. 3 Attempts.
Post weight and reps to comments.
Then, Max Rep Hanstand Pushups. 3 Attempts.
Post weight and reps to comments.
Monday, September 10, 2012
RETESTING WEEK
Like it says above, we are re-testing a few things from 6 weeks ago to see if we have improved at all.
Use the class to work up to a max Squat Snatch.
Time permitting, hit a max Power Snatch also.
Post time and weight to comments.
Use the class to work up to a max Squat Snatch.
Time permitting, hit a max Power Snatch also.
Post time and weight to comments.
Saturday, September 8, 2012
Friday, September 7, 2012
Friday 07/09/2012
Snatch Balance - Work up to a heavy single.
3 Rounds of:
15 Ring Dips
200m Run
30 Box Jumps
200m Run
Post time and weight to comments.
3 Rounds of:
15 Ring Dips
200m Run
30 Box Jumps
200m Run
Post time and weight to comments.
Thursday, September 6, 2012
Thursday 06/09/2012
Skill Work - Split Jerk
10-1 of:
Hang Squat Clean (40/25)
Pullups
Post time and weight to comments.
10-1 of:
Hang Squat Clean (40/25)
Pullups
Post time and weight to comments.
Wednesday, September 5, 2012
Wednesday 05/09/2012
Nutrition night tomorrow at 7pm. Every other class will run the same. You can bring a notepad if you like.
Oh and everyone should watch 'The Expendables 2'. It's so bad yet so good. So many explosions.
3 * 3 Back Squats - Heavy.
2:35 efforts on each:
Rowing - Minimum distance (500/400)
Macca's Run
Burpees - Minimum 20
Double Unders
Post time and weights to comments.
Oh and everyone should watch 'The Expendables 2'. It's so bad yet so good. So many explosions.
3 * 3 Back Squats - Heavy.
2:35 efforts on each:
Rowing - Minimum distance (500/400)
Macca's Run
Burpees - Minimum 20
Double Unders
Post time and weights to comments.
Tuesday, September 4, 2012
Tuesday 04/09/2012
Nutrition night Thursday 7pm. No class. It does not count as one of your regular classes.
Work up to a medium Snatch - Then perform 3 sets of 5.
Death By Wall Climbs.
Post time and weight to comments.
Work up to a medium Snatch - Then perform 3 sets of 5.
Death By Wall Climbs.
Post time and weight to comments.
Monday, September 3, 2012
September 03/09/2012
Brand new month guys! We have a deloading week this week, so there won't be as much strength work as we are re-testing next week.
Work up to a heavy Overhead Squat single rep.
10 Rounds for time of:
15 Deadlifts (60/40)
15 Pushups HR
Post time and weight to comments.
Saturday, September 1, 2012
Saturday 01/09/2012
2 Position Snatch-
5 Sets of twice thru @ 90%.
3 Rounds of:
200m Farmer's Carry
10 Clean and Jerk (60/40)
50 Situps
Post time and weight to comments
5 Sets of twice thru @ 90%.
3 Rounds of:
200m Farmer's Carry
10 Clean and Jerk (60/40)
50 Situps
Post time and weight to comments
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