2 High Hang Squat Clean + 1 Jerk. 4 Heavy reps.
11 Minute AMRAP of:
5 Push Jerk (80/50)
10 Toes to Bar
15 Box Jumps
Spring is upon us and I will start pumping Vaughn's Kitchen again. New cookbooks and new ideas that I have tried out. If you're looking for help with losing weight and your eating then pull me aside for 2 minutes and ask away. We will you on track with everything you need. There are plenty of people getting the weight loss results training here so why not you as well.
Post time and weight to comments.
Friday, August 30, 2013
Thursday, August 29, 2013
Thursday 29/08/2013
Rest day/Catch up day.
Fit something in from the days you missed or enjoy the relaxing stretchy times with me.
Fit something in from the days you missed or enjoy the relaxing stretchy times with me.
Wednesday, August 28, 2013
Wednesday 28/08/2013
Make sure you get on the facebook page and check out the article that went up on scaling.
Power Clean 3 * 3.
Heavy.
10 Rounds of:
3 HSPU
6 Pullups
9 Overhead Squats (40/25)
12 Burpees
With a 25 minute cap.
Good luck.
Power Clean 3 * 3.
Heavy.
10 Rounds of:
3 HSPU
6 Pullups
9 Overhead Squats (40/25)
12 Burpees
With a 25 minute cap.
Good luck.
Tuesday, August 27, 2013
Tuesday 27/08/2013
4 Rounds of:
5 Strict Pullups (There are variations on the board)
s/set 10 Renegades
Rest as req'd
21/15/9 of:
Power Snatch (50/30)
Ring Dips
6 Malcolms
Post time and weight to comments.
5 Strict Pullups (There are variations on the board)
s/set 10 Renegades
Rest as req'd
21/15/9 of:
Power Snatch (50/30)
Ring Dips
6 Malcolms
Post time and weight to comments.
Monday, August 26, 2013
Monday 26th/08/2013
Back Squats 3 * 10 @ 72.5% this week. Heavy again. If your reps do not look good scale the weight back to last weeks weight.
Super set with 12 Perfect pushups
5 Min AMRAP of:
1 Clean and Jerk (60/40)
1 Burpee
2 CJ
2 Burpees
3...
4...
5...
Post time and weight to comments.
Super set with 12 Perfect pushups
5 Min AMRAP of:
1 Clean and Jerk (60/40)
1 Burpee
2 CJ
2 Burpees
3...
4...
5...
Post time and weight to comments.
Friday, August 23, 2013
Friday 23/08/2013
Remember to call 0417 207 583 for individual sessions aimed at boosting your flexibility and mobility specifically for you and your weak points.
Also I want to correct an error, to book in with antony it is myphysio.com.au. I forgot the au last time.
6 Sets of 3 Position squat clean @ 80% max clean.
21/15/9 of:
Thrusters (40/25)
Burpees
10/8/6 Farmer's Carry laps to the gutter.
Post time and weight to comments.
Also I want to correct an error, to book in with antony it is myphysio.com.au. I forgot the au last time.
6 Sets of 3 Position squat clean @ 80% max clean.
21/15/9 of:
Thrusters (40/25)
Burpees
10/8/6 Farmer's Carry laps to the gutter.
Post time and weight to comments.
Thursday, August 22, 2013
Thursday 22/08/2013
Rest Day/ Catch up.
If you're not sure what that means come in anyway.
Remember if you need fixing go to myphysio.com and book in with Antony. Genius.
Running out of time to register for SWS games day. put your names on the board.
If you're not sure what that means come in anyway.
Remember if you need fixing go to myphysio.com and book in with Antony. Genius.
Running out of time to register for SWS games day. put your names on the board.
Wednesday, August 21, 2013
Wednesday 21/08/2013
A reminder that Antony's physio has started up. He has already worked wonders on Tarryn in just 1 hour ( ask her about it if you like). myphysio.com
Power Cleans 3 * 3 @ 85%
20 Min Cap
5,10,15,20,25 of:
Push Press (40/25)
KB SDHP (24/16)
2 Laps of OH walking Lunges.
Post time and weight to comments.
Power Cleans 3 * 3 @ 85%
20 Min Cap
5,10,15,20,25 of:
Push Press (40/25)
KB SDHP (24/16)
2 Laps of OH walking Lunges.
Post time and weight to comments.
Tuesday, August 20, 2013
Tuesday 20/08/2013
Sun's out Guns out guys.
Also Antony starts physio today every Tuesday. Head over to myphysio.com to organise any appointments.
Marissa will be doing 1on1 Half hour sessions during class hours to work on very specific mobility and flexibility issues. $15. If you're having that much trouble with your squats or overhead squats or anything in particular she will benefit you majorly to get some work done.
And pilates is back. Prices are on the other page.
4 Rounds of:
5 Strict Pullups
10 Renegade rows
Rest as Req'd btw sets.
3 Rounds of:
1 Minute DB power cleans
1 min Toes 2 Bar
1 min Overhead Squats (40/25)
1 Min rest between rounds.
Also Antony starts physio today every Tuesday. Head over to myphysio.com to organise any appointments.
Marissa will be doing 1on1 Half hour sessions during class hours to work on very specific mobility and flexibility issues. $15. If you're having that much trouble with your squats or overhead squats or anything in particular she will benefit you majorly to get some work done.
And pilates is back. Prices are on the other page.
4 Rounds of:
5 Strict Pullups
10 Renegade rows
Rest as Req'd btw sets.
3 Rounds of:
1 Minute DB power cleans
1 min Toes 2 Bar
1 min Overhead Squats (40/25)
1 Min rest between rounds.
Monday, August 19, 2013
Monday 19/08/2013
What can I say about Never Quit. Fantastic day had by everyone out there and congratulations to everyone. Special mention to 'Andromeda' (Leah, Laura, Sohryn and Kendall) for finishing 6th overall in the open women's division out of 50 or so teams.
Great work for all out first timers, Anthony, Greg, Brendan, Ben H, Kane, Tim D (adv), Sohryn, Kendall, Kaila, Ash, Kim, Ellyse, Lachlan and Nathan. Half our team members did their first competition. So exciting.
South West Smack down registration closes in 2 weeks, it is teams of 2 men and 2 women and last year was a great big day with 3 workouts.
Put your names on the board if you're interested.
Recovering today? Come in and roll out and stretch.
3 * 10 Back Squats @70%
S/Set with 11 Pushups
Short gasser of a workout today with 2 options.
Pullups
Double Unders
Box Jumps.
See you soon.
Great work for all out first timers, Anthony, Greg, Brendan, Ben H, Kane, Tim D (adv), Sohryn, Kendall, Kaila, Ash, Kim, Ellyse, Lachlan and Nathan. Half our team members did their first competition. So exciting.
South West Smack down registration closes in 2 weeks, it is teams of 2 men and 2 women and last year was a great big day with 3 workouts.
Put your names on the board if you're interested.
Recovering today? Come in and roll out and stretch.
3 * 10 Back Squats @70%
S/Set with 11 Pushups
Short gasser of a workout today with 2 options.
Pullups
Double Unders
Box Jumps.
See you soon.
Friday, August 16, 2013
Friday 16/08/2013
10 Minutes on Handstand skills
10 * 2 Squat Cleans @ 75-80% rest 60 seconds between sets.
In Pairs:
Partner hold a HS while you Wall Ball 20 times. 3 Rounds each.
Then straight into individual workout of 21/15/9:
Double unders * 2
Pushups
Post time and weight to comments.
10 * 2 Squat Cleans @ 75-80% rest 60 seconds between sets.
In Pairs:
Partner hold a HS while you Wall Ball 20 times. 3 Rounds each.
Then straight into individual workout of 21/15/9:
Double unders * 2
Pushups
Post time and weight to comments.
Thursday, August 15, 2013
Thursday 15/08/2013
Rest Day/ Catch Up Day.
I left yesterday's times up on the board for everyone to see how you did.
A reminder that neverquit games day is this weekend @ Unit 20, 7-9 Progress Circuit
Prestons
Sydney NSW
We can organise any carpooling up at the Bangor Tavern, as we will be meeting there afterwards to celebrate the day's achievements.
Also 1st of September is the gymnastics day. Sunday 1-4pm $15 per person. Limited to 25 people.
I have already had 11 people pay and register with me to go, so spots are filling up fast.
Bring cash in to secure a spot.
I left yesterday's times up on the board for everyone to see how you did.
A reminder that neverquit games day is this weekend @ Unit 20, 7-9 Progress Circuit
Prestons
Sydney NSW
We can organise any carpooling up at the Bangor Tavern, as we will be meeting there afterwards to celebrate the day's achievements.
Also 1st of September is the gymnastics day. Sunday 1-4pm $15 per person. Limited to 25 people.
I have already had 11 people pay and register with me to go, so spots are filling up fast.
Bring cash in to secure a spot.
Wednesday, August 14, 2013
Wednesday 14/08/2013
10 Power Cleans (60/40)
20 Burpees
30 KB Swings
40 Box Jumps
3 Rounds of the above for time.
See you all soon.
20 Burpees
30 KB Swings
40 Box Jumps
3 Rounds of the above for time.
See you all soon.
Tuesday, August 13, 2013
Tuesday 13/08/2013
Today is important to not let your ego get in the way in regards to the ring dips/ring pushups. The ring pushups can be just as difficult.
Strict Press 3 Reps
S/Set
Push Press 3 reps @ 75% of max strict press
6 sets of the above.
5 Rounds for time of:
20 Wall Ball
5 Muscle Ups
Post time and weight to comments.
Strict Press 3 Reps
S/Set
Push Press 3 reps @ 75% of max strict press
6 sets of the above.
5 Rounds for time of:
20 Wall Ball
5 Muscle Ups
Post time and weight to comments.
Monday, August 12, 2013
Monday 12/08/2013
New week guys, new rig. Everything has a permanent home now and needs to be kept there. Also when using the long pullup bar put one hand to the outside to minimise bending.
3 * 10 Back Squats @ 70%
Super set with
10 Pushups
5 Rounds of:
6 C2B Pullups
12 Shoulder to Overhead
Post time and weight to comments.
3 * 10 Back Squats @ 70%
Super set with
10 Pushups
5 Rounds of:
6 C2B Pullups
12 Shoulder to Overhead
Post time and weight to comments.
Friday, August 9, 2013
Friday 09/08/2013
PB's keep falling and the encouragement was epic yesterday. So excited.
Tomorrow I will have the ropes down for anyone who wants to learn to climb a rope so bring long skins/tights/socks.
And if anyone can help us put the rig together on Sunday and hoist it up to the wall that would be very much appreciated as well.
Tomorrow I will have the ropes down for anyone who wants to learn to climb a rope so bring long skins/tights/socks.
And if anyone can help us put the rig together on Sunday and hoist it up to the wall that would be very much appreciated as well.
Thursday, August 8, 2013
Thursday 08/08/2013
Make sure you welcome Lee, Leah and Fiona to the classes guys, if you're not sure who they are, they are probably the ones you have never seen before.
Pb's keep raining:
Laura - 4:05 Fran
Ridge 175 back squat (monster)
Ben W 105kg Front squat 5kg pb.
Sohryn - Snatch pb @ 42.5kg
and plenty more.
Pb's keep raining:
Laura - 4:05 Fran
Ridge 175 back squat (monster)
Ben W 105kg Front squat 5kg pb.
Sohryn - Snatch pb @ 42.5kg
and plenty more.
Wednesday, August 7, 2013
Wednesday 07/08/2013
Massive work yesterday guys. A few big pbs'.
Head on to the facebook page to check out Kendall's 62.5kg Power clean or ask Courts to see her victory dance post snatch.
Courts, Brad C, Anthony and Duane all shaved a minute off their fran times.
Andy and Tim D pb'd their Snatch.
Big Dean added 10 kg's onto his Squat.
Jenny makes Front squats look easy.
Get in on the action guys. I want to see more Hi-5's and encouragement pats!!!
Head on to the facebook page to check out Kendall's 62.5kg Power clean or ask Courts to see her victory dance post snatch.
Courts, Brad C, Anthony and Duane all shaved a minute off their fran times.
Andy and Tim D pb'd their Snatch.
Big Dean added 10 kg's onto his Squat.
Jenny makes Front squats look easy.
Get in on the action guys. I want to see more Hi-5's and encouragement pats!!!
Tuesday, August 6, 2013
Tuesday 06/08/2013
Hey guys some big PB's yesterday, noteably:
Andrew Increase 25kg on Back Squat to 155kg
Nathan 15kg Increase to 130kg
And a host of others.
I want to see more encouragement when someone nails a personal best guys, it's a big deal so get behind each other and cheer each other on!
Andrew Increase 25kg on Back Squat to 155kg
Nathan 15kg Increase to 130kg
And a host of others.
I want to see more encouragement when someone nails a personal best guys, it's a big deal so get behind each other and cheer each other on!
Monday, August 5, 2013
Monday 05/08/2013
Re-Test week.
All the things I want tested are up on the board. You have to choose one of the Squats as your first re-test because that's what our program has been focused on.
Eat well and sleep well.
All the things I want tested are up on the board. You have to choose one of the Squats as your first re-test because that's what our program has been focused on.
Eat well and sleep well.
Friday, August 2, 2013
Friday 02/08/2013
Front Squats 4 * 8 @ 70%
3 Rounds of:
14 Squat clean thrusters (40/25)
7 C2B into T2B
Post time and weight to comments.
3 Rounds of:
14 Squat clean thrusters (40/25)
7 C2B into T2B
Post time and weight to comments.
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