Friday 18/06/2010

Back Squat 1
Strict Press 1
Deadlift 1

Work out your max lift for each of those exercises in that order. Strict press is a shoulder press with no additional movement.

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Thursday 17/06/2010

5*400m runs. Rest between runs as required.

75 Situps
75 Pushups
75 Squats

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Wednesday 16/06/2010

Squats 5,5,5,5,5.

50 Walking Lunge
50 Pushups
1600m Run
50 Pushups
50m Walking Lunges

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Tuesday 15/06/2010

5km Row.

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Monday 14/06/2010

Warm up with squats and walk outs.

Then 3 rounds of:
30 Deadlift (80/50)
30 Thrusters (30/15)


Post time and weight to comments.

Sunday 13/06/2010

Rest Day.

Saturday 12/06/2010

800m Run
30 Pullups
15 Overhead Squats (60/40)
800m Run
15 Overhead Squats
30 Pullups
800m Run

Post time and weight to comments.

Wednesday 09/06/2010

Warm up with pushups and squats.

Then 5 rounds of:

21 Back squats (40/20)
15 Dips
9 Toes to bar
400m run

Post time and weight to comments. If you have any questions. Message me.

Tuesday 08/06/2010

Warm up with some rowing and squats.

Then 21,15,9 of:

Deadlift 60(40)
Hang Clean 60(40)
Knees to Elbows

If you are unsure of the movement call me or organise an appointment with me.

Post time and weight to comments.

Monday 07/06/2010

Bench Press

5,5,5,5,5.

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Sunday 06/06/2010

Rest Day.

Saturday 06/06/2010

3 Rounds of:
Max pullups
500m row

Rest as needed.

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Friday 04/06/2010

Warm up on rower.

500m Run
30 Box Jump
30 Walking Lunge
30 Squats
1000m run
30 Pushups
30 Push Press (30/15)
30 Dumbell Swings (if you're not confident in the swinging action do situps and ask me to teach you)
500m Run

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Thursday 03/06/2010

Squat 5,5,5,5,5.

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Wednesday 02/06/2010

1600m run
5 rounds of:
20 pushups
40 walking lunges
1600m run

post time to comments.