31/12/2013

by | Dec 30, 2013 | Blog / Workouts

A. Deadlift – Work up to a heavy set of 5. B. 2 minutes sled pull (face sled with row) for reps Rest 2 minutes 2 minutes row Rest 2 minutes 2 minutes Airdyne Rest 2 minutes 2 minutes of double-unders.

30/12/2013

by | Dec 29, 2013 | Blog / Workouts

A. Do 5 sets at a moderate weight of the following complex: 1 clean + 1 push jerk + 1 split jerk. Focus on technique and speed. B. 3×5 reps of the split press (press with legs in split position) from behind the neck. Try going heavier than Dec 5. C. For time, 5...

28/12/2013

by | Dec 27, 2013 | Blog / Workouts

**We are open today, weather notwithstanding. If you can make it in safely, come on in! A. Work up to a heavy (but not maximal) set of 2 (1 per leg) in the behind-the-neck split jerk. Do another 2 sets at that weight. Focus on the drive and speed under the bar. B. For...

27/12/2013

by | Dec 26, 2013 | Blog / Workouts

Welcome back! A. Back squat – 1×10@60%, 1×8@65%, 1×6@70%, 1×4@75%. B. 10 minute AMRAP of: 7 weighted lunges per leg 7 ring rows (ideally horizontal) 7 decline push-ups (feet raised).  12 Days of Christmas workout results. Fun was had by all....