Thursday 27 December 2012

Workout of the day

Warm up:
10 mins stretching and mobility

Met con:
7 mins max number of:
Burpees
(Chest and thigh to floor the jump in the air with an overhead hand clap)

Strength:
5 x 5 bench press
3 set to failure of dips
3 sets to failure of cable chest flys
3 sets to failure of tricep rope extensions

5 mins stretching or foam roller work


Saturday 8 September 2012

Warm up:
2km run or row

Reps 21-15-9 of:
Deadlift (body weight)
Pull ups

Cool down:
10mins stretching and foam roller

Sunday 2 September 2012

Simple 5km run or row...
Allways thinking about your posture/position.
Then three rounds at steady speed of:
10 pull ups
10 press ups
10 sit ups
10 air squats

5-10 mins mobility work.

Thursday 17 November 2011

chemical balance

Tip of the day:
drink 1ltr  of water per 20kg of lean muscle every day.....

Wednesday 9 November 2011

Workout of the day

For time:
500m row
10 body weight deadlifts
20 press ups

400m row
8 deadlifts
16 press ups

300m row
6 deadlifts
12 press ups

200m row
4 Deadlifts
8 press ups

100m row
2 deadlifts
4 press ups

Friday 7 October 2011

workout of the day

Spartan 300: for time
25 pull ups
50 deadlifts (40kg)
50 press ups
50 box jumps (20inches)
50 floor wipers (40kg)
25 kettlebell bicep curls to press on each arm (16kg)
25pull ups

Current gym record - 9:16

Thursday 6 October 2011

workout of the day

"all around"
      



For time:
500m row
30 press ups
30 kettlebell swings
30 reverse press ups
400m run
30 lateral jumps over step
300 skips
30 abmat sit ups