Monday 31 August 2009

Post-holiday smash up!

Workout:
3x (1-6) Pull-up Ladder
Then:
5 minutes at each of the following stations (one minute to switch between each):
Box Jump @ 30”
Row For Max Meters
Burpee/Ball Slam
Rope Pull/Sprint
Bear Crawl
Then:
“AirDyne To Hell”:
Team AirDyne Ladder
50-40-30-20-10 Calories
Round 1 looks like:
P1: AirDyne to 50 Calories
P2: Rest
Switch
Round 2 looks like:
P1: AirDyne to 40 Calories
P2: Rest
Switch
Etc…

Saturday 15 August 2009

Workout:
10 minute Row @ Easy Pace
Then:
Dumbbell Complex:
6x Hi-Pull +
6x Bent Over Row +
6x Hang Clean +
6x FSPP +
6x OHS & SOTS +
6x Push-up & One Arm Row
Three Sets
Then:
“Jonesworthy” @ 53#
Squat/ KB Swing/ Pull-up:
80/40/20
64/32/16
48/24/12
32/16/8
24/12/6
12/6/3
Then:
Cool Down

Wednesday 12 August 2009

KB madness!

Warm up with Med Balls
Then:
KB Swing & Shuttle:
10x KB Swing @ 35# +
30m OH Carry +
15x KB Swing @ 45# +
30m Rack Hold Carry +
20x KB Swing @ 53# +
30m Suitcase Carry
Three Rounds
Then:
One Arm KB Press +
One Arm One Leg KB Press (Right Leg) +
One Arm One Leg KB Press (Left Leg)
One Set is three total reps on each arm
Four Sets Total
One Set @ 25#, 35#, 45#, 53#
Then:
Clean + Jerk + Hang Clean
One Triplet every 30sec for 10 minutes
Then
Snatch + OHS + Hang Snatch
One Triplet every 30sec for 10 minutes
Then:
Cool Down
Tan track run loop 8km (4'/km)

Monday 10 August 2009

Javorek DB Complex, 6x of each movement
DL
Bent-over Row
Hi-pull Snatch (DBs touch floor)
Front Squat Push Press
Max number of rotations in one minute
Rest one minute between intervals
Four intervals, accelerate with each
Then:
5x Deadlift @ 150% of bodyweight +
10x Ring Dip
Five rounds
Then:
Target Ball @ 20# ball +
Pull-up
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10 reps of each
Then:
Row
3 blocks of 3x 20-sec work, 20-sec active recovery (>100m per work interval) Rest 2-3 min between blocks
Then:
Cool down

Sunday 9 August 2009

Citry 2 Surf!

14km city 2 surf run with friends, great day out and great swim at Bondi afterwards!

Wednesday 5 August 2009

Workout:
“Tail Pipe” (normally done as Tag team, this is how to do it as an individual):
Row 250m (roughly 50 seconds), set Interval rest period to last 50 seconds also
KB Rack Hold @ 2x 53# KB (handles must touch) for duration of 250m Row
Three rounds
Then:
BOSU Piston Press @ 2x 44# KB +
Burpee
10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
First round looks like 10x Piston Press + 1x Burpee
Second round looks like 9x Piston Press + 2x Burpee

Sunday 2 August 2009

Workout:
3x20 Squat
3x10 Jump Squat
2x5 Tuck Jump
Then:
"TailPipe":
P1: Row 250m
P2: KB Rack Hold @ 50# KB & 55# KB
Three Rounds
Two Sets, Rest 10 minutes between attempts
Then, Later:
2x (1-6) Pull-up Ladder
Then:
30/30 Push Press