1st August till 7th August 2011

Monday August 1st

Focus: Max height vertical Jumps X 10 attempts (best one is score)

40:40 - 6 sets (24 mins)

BB Sumo Deadlift High Pull

DB/BB Thrusters (don’t go to heavy! 40 seconds over 6 sets should be almost unbroken use DB’s if 15kg or 20kgs is to heavy for that load time. Don’t forget that the next movement is a lunge. Awesome leg workout)

KB Multi Directional Lunge with MB rotations


Core: 60/60 – 3 sets 6 minutes

SB Lateral Side Bends





Tuesday August 2nd

Focus:
Clean and jerk – find your 5 rep max (30 mins MAX)

21 - 15 - 9

Kb Swings (Challenge yourself on these. There are not a lot of reps, obviously form is paramount!)

Ring Pullups/Pullups On The Bar (Pick the hardest version for your own ability)

400m Run (Ring Sprints if running is not an appropriate option for you but 1:30 loading as a scale option)

Core: (3 sets) 60/60
Turkish Get Ups






Wednesday August 3rd

Focus: Snatch
Balance/Snatch Practice – Then find your 5rm Power Snatch

Tabata:

Burpee
Deadlift
Double Under
Shoulder Press

Core/Pre-hab:

FOAM ROLL/TENNIS BALL – CALVES, ITB, TFL, GLUTE COMPLEX






Thursday August 4th:

Endurance:

1 min Max Mountain Climbers
2 min Max KB Front Squats
3 mins Max 10m intervals
4 mins Ring Sprints

2 sets (20 minutes)

Core:
60/60

3 sets (6 mins)

Super mans
Forward Ball ROlls






Friday August 5th

Adams Special Birthday workout (by request)

4 rounds

5 Pullups
10 Deadlifts
20 Box Jumps
25 kb Front Squat
400m Run


Core: Adams Choice! :)

Because this is a SPECIAL BIRTHDAY workout where the member gets to choose the movements, if you have recently done any of the above movements already this week ask a trainer for a supplementary movement so you don't over train these movement patterns. Enjoy Adam.

Hope you have a fantastic birthday man. You are a very important part of our community at Ho-Fo. We all wish you lots of health and happiness this year!!
Keep on being awesome and GAME ON my friend!!







Saturday August 6th

AMRAP 18 mins:

15 MB Slams
10 V sit ups
05 Back to standing Rope Climbs
03 Stair Climb (with or without weight depending on your own level)

Core:

SB Crunch
TVA Heel Taps

25/7/2011 - 30/07/2011

Starting position to the: Deadlift, Snatch, Clean! Learn good SET UP, it will determine the rest of the lift!!


Monday the 25th Of July

40:40 (L:R – No rest)

5 Sets (30 minutes)

One Arm Pull with Rotation
One Arm KB Bent Over Row
BB Deadlifts

Core:

SB Crunch
Superman





Sunday Dinner will still be on every fortnight. The next one is THIS Sunday the 31st of July! EVERYONE is welcome!

Tuesday the 26th Of July:

15 minute AMRAP
1 Thruster
1Situp
1 Double Under

2 Thrusters
2 Situps
2 Double Unders

(continue as high as possible in 15 minutes)

Core: 60/60 (6mins)

PNF Squat




Wednesday 27th Of July:

40:20

Walking Lunge with Alternating Press
Strict Pull Up/Bands
Push-ups

8 sets (24 minutes)

Core: 60/60 (6 mins)

Skipping Rope




Thursday the 28th Of July:

For Time:
Complete 7 rounds for time of:
• 7 power snatches (as heavy as possible for 7 unbroken reps)
• 7 box jumps (max height that is comfortable for 7 reps but not EASY!)

Core:

60/60 (6mins)

Hip Extension
V - Holds Mb Rotation




It's not over till Trudys laying on the floor in her own sweat!

Friday the 29th Of July:

40/20 – 8 sets (24 minutes)

BB/DB/KB Push Press
Jack Knife (no push)
SDHP (KB or DB)

Core: 60/90 – 3 sets (7.5minutes)

Forward Ball Roll
SB Bridge




Get out of the house and get into the sun and start making some Vit D! Enjoy yourself!!


Saturday the 30th Of July:

As many rounds as possible in 20 minutes:

10 Burpees
20 MB Slams
10 BB Power Cleans
3 Stair Climbs

Core:

60/60 – 3 sets (6 mins)

Star Fish

Human Rights

A friend of mine posted a video on You-tube called "The Story Of Human Rights". It asked a bunch of people if they could define Human Rights. It would seem, not a lot of people could actually put a definition to what Human Rights were.

I asked myself. Do I have an answer for this question?

Turns out, no. I could only speculate and guess as to what my rights as a HUMAN were.

I found a short list on wikki of a few of them and highligted the ones that I think are perfect for where I am right now!

I thought that this would be a great post. Incase there were others, like me, who could not answer the question: Name some of our Human Rights?

I hope you enjoy reading this, stand up for your rights as humans.

We all have the right to be HEALTHY and HAPPY and not just take a lot of crap that is fed to us these days.

If people have the right to food and shelter - Why are 16,000 children dyeing of starvation every day? One every 5 seconds

If people have freedom of speech why are 1000's in prison for speaking their minds?

If people have the right to education, why are over a billion adults unable to read?

If slavery has been truly abolished why are 27 million people still in slave today?

It is our responsibility to respect each other, help each other, and protect those in need.

A great quote that I love, resonates very loudly right now. "Be the change you wish to see in the word"

Enjoy

http://youtu.be/oh3BbLk5UIQ

In health and happiness,

Shane Richards
-------------------------


* Right to have privacy
* Right to live, exist
* Right to have a family
* To work for anyone
* To own property
* Free Speech
* Social Security
* Safety from violence
* Protection by law
* Equality of both males and females; women's rights
* Fair trial
* To be innocent until proven guilty
* To be a citizen of a country
* The right to express his or her sexual orientation
* To keep one's own gender identity and rights to have or not to have a surgery
* To vote
* To seek asylum if a country treats you badly
* To think freely
* To believe and practice the religion a person wants
* To peacefully protest (speak against) a government or group
* Health care (medical care)
* Education
* Eat/drink
* To communicate through a language
* Not be forced into marriage
* To pursue happiness
* Not to be forced to do something you do not wish to do

Saturday the 23rd July

40:20 x 7 sets - (28 minutes)

KB Swings
Box Jumps
BB SDHP
Sit-Ups

Core: 60/60 x 3 sets 6 minutes

V – Holds – Medicine ball line
Alternating Star Fish

Friday the 22nd July

Workout 1:

10 – 1

Wall Ball
MB Slams
Ring dips/Weight Ring Dips

Workout 2:

Add one rep every minute on the minute of Thruster until you fail to complete set reps in that minute. (Don’t go very heavy, moderate weight)

Core: 90/90 x 3 sets (6 minutes)
Supine Lateral Ball Roll
Back Extension Holds

Thursday the 21st July

30/30

10 sets (30 minutes)

SA Ring Pulls with rotation (pick a challenging level)
SA Snatch (Control this movement. Slow is smooth, smooth is fast)
SL lateral lunge with Box Step Up (loaded if need be)

Core: 60/60 x 3 (6mins)
TVA Heel Taps
Prone Cobra


Note: No rest between sides, no rest between movements. 30 seconds of loading on each movement on each single side. These workouts are a lot slower so pick a weight that makes you breathe heavy and makes you sweat!

Wednesday the 20th July

Focus: Use 30 minutes to practice a Olympic or poswer lift that you would like to become better at. For me, I would practice the lift that I was A) most scared of B) weakest on so that I gain exposure to the weakest link in my chain!

Amrap in 15 minutes


10 Hang Power Clean
5 Push Press KB/DB/BB
5 Burpees


Core: 60/60 x 3 sets (6mins)

Opposing Arm and Leg Extension
SB Crunch

Tuesday the 19th July

Deadlifts in my slippers? Why not!!

10 sets (26.40 minutes)

40:40

BB Deadlift
One Leg Box Squat

Core: 60/60 x 3 sets (6 minutes)
Skipping Rope

Note: Pick a load that you can handle for a tension time of 40 seconds for the deadlifts. If you have to keep dropping the bar before the 40 seconds then the weight will be to heavy and you should adjust accordingly. No rest on the left or right leg and straight into the deads. rest only between bar and box.

Monday the 18th July

6 rounds (24 minutes)

1 minute loading on each movement

KB/DB Lunge Alternating Press
Pushup with Alternating Rotation
Double Unders
Rest 1 minute

Core: 60/60 x 3 Sets (6 minutes)
Alternating Hip Extension

Note: You have 1 minute on each movement. This time domain is great for strength/endurance. Make sure you don’t go to light on the lunge press and make sure you’re trying to last the whole 1 minute on the push-ups doing the hardest variation for your ability. This way you will get to the DU’s and be able to hit a different pathway in that minute. Use the 1 min rest to get your heart rate and breathing under control and start the sequence over again. Have fun and smile during your workout!

Satisfying-Super-Saturday!

Warm up



Focus: Try something new! :)

For Time:

5 Rounds

15 reps KB Front Squat
14 reps MD Lunge
13 reps Ring Pushups
12 reps Weight Plate Ground 2 Overhead

Every 3 minutes Stop drop and roll. Commando rolls!!!

Friday

Happy Birthday Cindy. Wishing you lots of health and happiness!!



MP getting some OHS practice in to his week


Focus: Deadlifts - work to your 3RM

40:20 6 sets (24 minutes)

SDHP
Pushup
Pullups
KB Prisoner Get Ups

Core: 3 sets (6mins)

PNF

Thursday

Amanda at the bottom of the lift

Focus: Snatch Practice

For time:

50-40-30-20-10

Horizontal Pulls
V-Sit Ups (or pike)
BB/DB Snatch (go moderate weight, not heavy not light)
Farmers Carry (farmers carrys are laps 5-4-3-2-1)
(note: Scale reps, load and movements if you have nothad adequate experience with these movements or this style of training in the past. If unsure, ask a trainer.)

Core:
SB Knee Flexion
Cross Over Crunch

Wednesday

Adzy re-claiming victory on the thrusters!

Focus: Clean & Jerks

30:30 - 8 sets (24 minutes)

BB Deadlifts
Box Handstand Pushups
Wall Ball (slow on the down phase - load 4 seconds)


Core: 3 sets (6 minutes)
TVA Heel Taps
SB Hip Extension

Tuesday

What's for breaky, lunch and dinner today?


Focus: Practice an exercise that you feel you don’t get a chance to do often.


30/50 Box jump
30/50 MB Slams
30/50 Kettlebell swings, 1 pood
30/50 Knees to elbows
30/50 Supermans
30/50 Burpees
30/50 Double Unders

Core: 3 sets (6 min)
SB crunch
SB Superman

Monday

Focus: Thrusters

40:20 - 6 sets (24 mins)

One Leg Deadlifts
Push Jacks
OH walking lunges


Core:
90/90 – 3 sets
Push up holds
SB lateral bridge holds

Saturday the 9th of July

Saturday Superstars working on their shredded core!

Focus: FOAM ROLL

Speed and Power:
20:40 - 5 sets (25 minutes)

7 Burpess
10 Intervals
15 Box jumps/step ups
25 MB slams

Core:
60/60

Opposing arm and leg
Fwd Ball Roll

3 sets (6mins)

Friday the 8th Of July

Amanda, Taylor and Jess getting their warm up stretch on!

Focus:
Broad Jump
Record total distance.

30/30
5 sets (25 mins)

Lunge Rotation Press
Ring Dips
DB Floor Press


Core: 6-/60 each side

PNF - Squat

Thursday the 7th Of July

Adzy being awesome! Game on dude, GAME ON!! ;) haha

Endurance (30 min cut off)

2,4,6,8,10,12,14,12,10,8,6,4,2

DB/KB/BB Snatch (One each arm)
Double-Unders (Double number your up to)
75m Interval (only Up and back for the 75m interval)

Core: 60/60 (6 mins)

SB – Crunch
4 Point

Wednesday the 6th of July

----------------------------------------------------------------------------------
Happy Birthday Justine!! I hope you have the best birthday. You have been a major contributor to me, my dreams and goals. I only hope that in some way I have done the same for you this year and wish you all the best for the coming year and future journeys. Love you xx Happy Birthday!!
----------------------------------------------------------------------------------


Focus:
400m Intervals X 3 (TRY to beat your last times from last time) Rest as long as it takes to do the 400m (20 min cap)

Interval

30:30
(6 sets - 24 minutes)

SL DB deadlifts
KB front Squat
Ring Pulls (straight body)

** No Rest on the SL DL swap legs straight away at 30 seconds then straight into next movement**

Core: 60/60
(6mins)

TVA
Superman

Tuesday - 5th Of July

From this
to this
in 3 months!



For time:

4 sets

25 Push Press
25 Lateral Box Step Up (Alternate legs 25- each side)
25 Weight Plate - Ground to Overhead
Speed bump 2 Speed bump interval

**Note: Don’t go MASSIVELY heavy with this workout as it’s designed to be FAST and quick. You do want to pick a weight that will still challenge you and cause you to rest in the set of 25 reps**

CORE: 60/60 (6 mins)
3 Position Heel Taps

Monday 4th July 2011

Some of the fun we had last weekend

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Unfortunately we have to say goodbye to our friend Jess(featured in Saturdays Photos) because Jess is off to be awesome at her job in Orange. Jess has been with us for a few weeks now and in that time she has made some AMAZING progression in ALL lifts, her flexibility and fitness levels! Fortunately, it's not goodbye forever. Just 6 months at least. It will be GREAT to have you back here training with us on the occasional Saturdays you can get here. Until then Jess, it has been a fantastic few weeks and hopefully you have enjoyed your time here as much as we have enjoyed having you! Stay safe.
------------------------------------------------------------------------------------


Focus: Snatch Balance

30:30 (24 mins)
8 sets

BB Sumo Deadlift High Pull
MB Wall Ball (CONTROL THE DOWN PHASE 3-4 SECONDS)
KB Multi Directional Lunge

Core: (6mins) 60/60
SB side bend