“Nancy” 5 Rounds For Time Run 400m 15 OHS 42.5/30kg Compare to Jun 18 Mobility Monday Hips don’t lie.
Barbell Total Some great lifting yesterday with the Barbell Total. Power Lifting rules made things a little bit different, but still a lot of PR’s around the place. Results are in yesterdays comments Pre Christmas Partner Challenge – Sat Dec 21st 2013 December 21st, partner workout! Buddy up with someone from MaD. Start time 9am […]
Time to test some max lifts Power Lifting style. Come on down and test your Back Squat, Bench Press and Deadlift. We will be running this like a Power Lifting meet from 9am to 11am, so be prepared for something a bit different. At 11am Megan will be here for another yoga session Come in […]
Hang Power Snatch 2 x 8 – Priorities are: Position, Movement, Speed, Load! Alternating Tabata for total reps of: KB Swings 24/16kg Sit Ups Bodycare “For proper recovery your pieces are sleep, nutrition, and tissue work. If you are missing any of them, then your recovery is going to suffer. Poor recovery can affect your […]
Press 1 x 5 – Heavy Singles day Then Back Squat 1 x 20, add 2.5 to 5kg to last time, if this is your first time, try 50% of your heaviest squat or just the bar. Then finish with a 7 minute AMRAP of: 10 Pull Ups 10 Box Jumps 24/20″ Throwback Thursday – […]
Front Squat 3 x 5 Then an 8 minute AMRAP of: 8 Goblet Squats 24/16kg 8 Knee To Elbow 8 HR Push Ups Back to basics – Front Squat SETUP: • Stance = shoulder Width • Full extension at hips and knees • Bar “racked” on the shoulders (create a shelf with the shoulders for […]
“Tabata Something Else“ Complete 32 intervals of 20 seconds of work followed by ten seconds of rest. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals […]
Jerk 5 x 5 – work up to a heavy set of 5 Then 21-15-9 Reps of: Body Row – Feet elevated is Rx Weighted Lunges – plate to chest 20/15kg Mobility Monday Don’t wait for us to do this in class. Shoulder issues? Show up early or stay late and get this done. Shoulder […]