WORKOUT OF THE DAY

Dec 15 – Pre Christmas Partner Challenge

By |December 15th, 2018|

Best part of the day, the BBQ.
2018 PCPC is TODAY!
“It was a few days before Christmas and all through the gym, sweaty bodies lay everywhere just trying to get a breath in”
An exaggeration I am sure, but with Christmas nearly upon us it is time to pit yourself (and a friend) against the rest of the members. Then once bragging […]

Dec 14 – Girl Friday

By |December 14th, 2018|

LIFT
Back Squat 3 x 5 – Use 80-85% of your 1 Rep Max for all 5 work sets. If new look to set a 3 Rep Max.
WORKOUT
Performance
21-15-9 reps:
Clean 60/42.5kg
Ring Dips

Fitness
21-15-9 reps:
Hang Power Clean 35/25kg
Dip Station Dips
NUTRITION
It’s Time to Study Whether Eating Particular Diets Can Help Heal Us

Over my typical Monday-morning breakfast (a bar of chocolate, washed down with a cup […]

Dec 13 – Clean & Jerk Complex

By |December 13th, 2018|

LIFT
C&J Complex 3 Position Clean + Jerk (Floor, Knee, Mid Thigh + 1 Jerk)
Work to a heavy set. If you have a 1 Rep Max use 50-60-65-70-75%. If new work from the Hang for all 3 cleans and then finish with a push jerk.
WORKOUT
Performance
Buy In:
30 OH Lunges- 15/10kg
Then:
3 RFT
10 DL- 70/50kg
10 Lateral Bar Burpees

Fitness
Buy In:
30 OH Lunges- 10/5kg
Then:
3 RFT
10 DL- […]

Dec 12 – Push Press, Back Squat and “Annie”

By |December 12th, 2018|

LIFTS
Push Press 1 x 5 – Use 90%+ of your 1 Rep Max for all 5 work sets. If new look to set a 1 Rep Max.

THEN

Back Squat 1 x 20 – Start weight is Bodyweight or 50% 1RM whichever is lighter.
Look to add 2.5 to 5kg each time you do this.
WORKOUT
“Annie”

50-40-30-20-10
Double Unders
Sit Ups

Fitness

“Annies Twin”

100-80-60-40-20 Singles
50-40-30-20-10 Sit Ups
EVENTS

Best part of […]

Dec 11 – “Nicole”

By |December 11th, 2018|

WORKOUT
“Nicole”

20 Min AMRAP
Run 400m
Max Rep Pull Ups (Fitness Body Rows)

Score is total pull ups (Body Rows), run each time you come off the bar.
BODYCARE
What about a Massage Voucher fro Christmas? Just get in touch with Steph 🙂

Dec 10 – Max Rep Monday

By |December 10th, 2018|

LIFT
Front Squat 3 x 5 – Use 80-85% of your 1 Rep Max for all 5 work sets. If new look to set a 3 Rep Max.
WORKOUT
Performance
4 min Running Clock For Reps
Run 400/ Row 500
Max Pull Ups
Rest 1min
Run 400/ Row 500
Max DB Thrusters AHAP
Rest 1min
Run 400/ Row 500
Max Burpee

Fitness
4 min […]

Dec 9 – 41° Weightlifting Club Olympic Weightlifting Competition

By |December 9th, 2018|

WEIGHTLIFTING
Last comp of 2018, lifting starts at 10am, come and support your local lifters.
SUNDAY READING/WATCHING
What’s the best exercise for longevity?
Well, that’s a bit of a loaded question, really. As any is better than none, and there will be different points of views by different experts (of which I am not one of them). However, the older I get, the more I […]

Dec 8 – Free Intro Workout

By |December 8th, 2018|

WORKOUT
In teams of two, complete as many rounds and reps as possible (AMRAP) in 30 minutes of:

“Dissecting Kelly”
400 Meter Run
30 Box Jumps 24″/20″
30 Wall Ball Shots 20/14 #

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will run 200m, Partner A […]

Dec 7 – “Diane”

By |December 7th, 2018|

LIFT
Pendlay Row 5 x 5 – Build to a heavy set of 5
WORKOUT
“Diane”

Performance
21-15-9 reps:
Deadlift 100/70 kg
Handstand push-ups

Fitness
21-15-9
Deadlift 70/50kg
HR Push Ups (These could be scaled up to Dive Bomber, Scaled HSPU or Box HSPU)
BASICS

Dec 6 – EMOM Thursday after you Deadlift

By |December 6th, 2018|

LIFT
Deadlift 5 x 5 – Use 70-75% of your 1 Rep Max for all 5 work sets. If new look to set a 5 Rep Max.
WORKOUT
Performance
DB EMOM for 12Min
3 Hang Power Clean 20/15kg
3 Front Squat
3 Push Press
Fitness
3 HPC 15/10kg
3 FS
3 PP

If you have done this as prescribed before, add an extra rep to […]