Squat
10x Pistols
20x KB swing
40x DU
AMRAP 15 min
God bless the pistols after the squat. What was I thinking......Pain that's what.
School of Strength was born out of rebellion to traditional fitness training methods of long slow duration cardiovascular exercise and muscle isolation bodybuilding techniques. School of strength uses old school training methods. We train outdoors using bodyweight, strongman training, sledgehammers, gymnastic rings, sleds, kettle bells, sandbags, barbells, tractor tyres, dumbbells plus many more effective training methods. This old school methods get results and get them quick.
Sunday, 26 September 2010
Tuesday 28th Sept
This one is going to hurt!!!!
Row 2000m
20 x toe to bar
20 x press up
20 x KB swing
20 x Squat
x 2
Row 2000m
Long hard slog.
Row 2000m
20 x toe to bar
20 x press up
20 x KB swing
20 x Squat
x 2
Row 2000m
Long hard slog.
Monday 27th Sept
Bench Press
In a 5 min window run 400m the 15 overhead squats (40kg/30kg). In the time you have left perform as many pullups/ assisted as possible.
rest 2 min
Repeat 3 times.
The score is the number of pull ups.
This sounds a fun one!
In a 5 min window run 400m the 15 overhead squats (40kg/30kg). In the time you have left perform as many pullups/ assisted as possible.
rest 2 min
Repeat 3 times.
The score is the number of pull ups.
This sounds a fun one!
Four weeks to go. Hell Yeah!!!
Back to the start on the strength cycle. Still using the same numbers as the first week
5@65%
5@75%
Max@85%
We are looking to beat the max reps from the first cycle.
Also fit in practise of O lift when you can
5@65%
5@75%
Max@85%
We are looking to beat the max reps from the first cycle.
Also fit in practise of O lift when you can
Sunday, 19 September 2010
thursday 23rd
press
+
50 du
(20 kb swing/ 10 press up) X3
40 du
(20 kb swing/ 10 press up) X 2
30 du
(20 kb swing/ 10 press up) X 1
Press up - hands must leave the floor at the bottom of the movement
+
50 du
(20 kb swing/ 10 press up) X3
40 du
(20 kb swing/ 10 press up) X 2
30 du
(20 kb swing/ 10 press up) X 1
Press up - hands must leave the floor at the bottom of the movement
Mon 20th
Bench
+
5 x pull up
10 x press up
15 x squat
one the minute everyminute for 15 minute
+ 2000m row pb+ 30seconds
+
5 x pull up
10 x press up
15 x squat
one the minute everyminute for 15 minute
+ 2000m row pb+ 30seconds
strength for this week
This is a deload week for the strength
5@40%
5@50%
5@60%
This will seem pretty easy, but from next week we will start hitting it hard.
5@40%
5@50%
5@60%
This will seem pretty easy, but from next week we will start hitting it hard.
Sunday, 12 September 2010
tues 14th
Matt wanted a long one
25x chin up
50x deadlift @60kg/40kg
25x ring dip
50x thrusters @20kg/12kg
25x toe to bar
50x press up
25x box jump
50x sit up
25x burpees
50x walking lunge with 20/10kg weight over head
25x chin up
50x deadlift @60kg/40kg
25x ring dip
50x thrusters @20kg/12kg
25x toe to bar
50x press up
25x box jump
50x sit up
25x burpees
50x walking lunge with 20/10kg weight over head
mon 13th
bench press
20xthruster
20xsumo deadlift high pull
20xpush jerk
20xoverhead squat
20xfront squat
42.5kg/25kg
For time
However
When performing the metcon you must perform 4 burpees on the minute every minute, not matter where u are in the workout.
20xthruster
20xsumo deadlift high pull
20xpush jerk
20xoverhead squat
20xfront squat
42.5kg/25kg
For time
However
When performing the metcon you must perform 4 burpees on the minute every minute, not matter where u are in the workout.
Saturday, 4 September 2010
friday 10th
squat
this one looks like a beauty. I devised it all on my own
'A fucked up sandwich'
1000m row
then perform 3 circuits of
6x deadlift
12x box jumps
24x chin up
finish with another 1000m row
this one looks like a beauty. I devised it all on my own
'A fucked up sandwich'
1000m row
then perform 3 circuits of
6x deadlift
12x box jumps
24x chin up
finish with another 1000m row
thursday 9th
press
8x100m sprints
walk back to the start for your rest
I'm going to use a football pitch
8x100m sprints
walk back to the start for your rest
I'm going to use a football pitch
tuesday 7th
no strength part
10x 24kg kettlebell snatch - left hand
10x 24kg kettlebell snatch - right hand
10x press up
x 5
the above work out is the workout of the month for optimal life fitness (the guys who run Olympic and kettlebell courses) The time to beat is 5:46 thats by the guy who runs the company. Got to video this one and send it in. I'm confident I can go under 5min.
After that CrossFit cindy
5x chin up
10x press up
15x squat
amrap 20 min
10x 24kg kettlebell snatch - left hand
10x 24kg kettlebell snatch - right hand
10x press up
x 5
the above work out is the workout of the month for optimal life fitness (the guys who run Olympic and kettlebell courses) The time to beat is 5:46 thats by the guy who runs the company. Got to video this one and send it in. I'm confident I can go under 5min.
After that CrossFit cindy
5x chin up
10x press up
15x squat
amrap 20 min
strength for this week
this week strength portion looks like this
3 reps @ 70%
3 reps @ 80%
Max reps @ 90%
remember using 90% of 1 rm for the calculations
3 reps @ 70%
3 reps @ 80%
Max reps @ 90%
remember using 90% of 1 rm for the calculations
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