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
Friday, August 31, 2012
Thursday, August 30, 2012
Thursday 30/08/2012
A reminder that next thursday 7pm we will be having a nutrition class instead of the regular class.
6 sets of:
4 Back squats @ 80% of Max
S/Set w 10 Box Jumps
Rest 2 minutes between sets
5 HSPU on the minute for 10 Minutes.
10-1 of:
Hang Snatch (40/25)
Pullups
Post time and weight to comments.
Wednesday, August 29, 2012
Wednesday 29/08/2012
4 Sets of:
2 Snatch Grip Deadlifts
+ 4 Shrugs @ Max Snatch
Rest 90.
3 Rounds of:
ME Push Ups
Macca's Sprint
Rest as Req'd
Post time and weight to comments.
2 Snatch Grip Deadlifts
+ 4 Shrugs @ Max Snatch
Rest 90.
3 Rounds of:
ME Push Ups
Macca's Sprint
Rest as Req'd
Post time and weight to comments.
Tuesday, August 28, 2012
Tuesday 28/08/2012
5 sets of:
5 Push Press
S/Set
20 Second Handstand Hold
Rest 2 minutes.
3 Rounds of:
15 Power Snatch (60/40)
200m Run
Post time and weight to comments.
Monday, August 27, 2012
Monday 27/08/2012
Heavy Squats guys!
Bring your Legs!
Nutrition Seminar next Thursday 6/9/12.
Those of you looking to lose weight, eat healthier or improve performance we will be covering all of those topics.
Post time and weight to comments
Bring your Legs!
Nutrition Seminar next Thursday 6/9/12.
Those of you looking to lose weight, eat healthier or improve performance we will be covering all of those topics.
Post time and weight to comments
Saturday, August 25, 2012
Saturday 25/08/2012
15/12/9 of:
Power Snatch (60/40)
Ring Dips
Gym will be open tomorrow. Although there will be no trainers.
Post time and weight to comments.
Power Snatch (60/40)
Ring Dips
Gym will be open tomorrow. Although there will be no trainers.
Post time and weight to comments.
Thursday, August 23, 2012
Thursday 23/08/2012
2 Position Snatch High-Pull = 1 Rep.
8 Sets of 2 reps @ 80% of Max Power Snatch.
3 Rounds for time of:
15 Hang Clean (40/25)
15 Burpees
Post time and weight to comments.
8 Sets of 2 reps @ 80% of Max Power Snatch.
3 Rounds for time of:
15 Hang Clean (40/25)
15 Burpees
Post time and weight to comments.
Wednesday, August 22, 2012
Wednesday 22/08/2012
Overhead Squats
5*5 @ 75% Squat Snatch/Overhead Squat
Tabata Something Else
8 Intervals each exercise for a total of 32. 20 Seconds on 10 seconds off.
Pullups
Pushups
Situps
Squats
Post reps to comments.
5*5 @ 75% Squat Snatch/Overhead Squat
Tabata Something Else
8 Intervals each exercise for a total of 32. 20 Seconds on 10 seconds off.
Pullups
Pushups
Situps
Squats
Post reps to comments.
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