Sunday, August 28, 2011

29/8/2011 - 4/9/2011


Belindas FIRST Muscle up!!

Monday 29/8/11

Focus:


15 reps each side 3 sets
KB Turkish Get Ups



30/30 - 6 sets


SB Push Jack-knife
DB Sumo Squat Bicep Curl
Strict Pull-up (palms face you)
KB Multi-Directional Lunge

Core:
3 sets 6 mins

Anterior Rocks
Posterior Rocks



New Logo at Ho-Fo


Tuesday 30/8/2011


Focus


None. Work out is to long


3min/6/9/12/15 AMRAP (45 Mins)

(1 minute rest at the end of each AMRAP)


10 Interval 10m Sprints

15 T2B
20 Wall balls
25 SDHP

25 Burpee,

20 Push press,
15 Ring Pulls (Horizontal Loading)

(You can SCALE reps. However if you finish the workout in under 9 mins do it again!)

How it works:

You start the work out from the top of the list, starting with the first 3 min AMRAP.
You work your way through each element completing designated reps.
If you FINISH the workout in any one of the AMRAPS then your work is done.
However, if you do not finish the workout in time you complete the next AMRAP giving you an extra 3 minutes to finish the workout.
The Idea is to get the work DONE.


Core

3 sets – 6 minutes
SB Crunch

4 point


Justine in a good front rack position



Wednesday 31/8/2011


Focus: Row/Run/Walk/Jog


40:20 (no rest) – 10 sets (20 minutes)


Deadlift (Slow and controlled tempo (3:3)

MB Slams (FAST AS YOU CAN)


Go heavy, for you. That may be 8kgs or it may be 80kgs. However, you MUST be able to handle the load for 40 seconds over 10 sets. You may increase weight SET by SET if need be

Core:
60/60 3 sets 6 minutes

Skipping rope


.Sunday Dinner - 4pm Every Fortnight. Where are you??



Thursday 1/9/2011


Focus: Band sprints – FUN!


Five rounds for time of:

40 Double-Unders
30 Box jumps

20 Kettlebell swings


Core

60/60 3 sets - 6 mins

PNF – Squat




Ladder Fun!!



Friday 2/9/2011


Focus

Ladder work


30/30 (no rest) – 8 sets (24 minutes)

One arm Snatch

One leg Deadlift

One Arm Pull with rotation


Core

TVA Heel Taps

Hip Extension


Super Saturday



Saturday 3/9/2011


Focus


Max Height Box Jump


20 Minute AMRAP

10 Ring Pushup
15 Wight plate Ground to overhead

4 laps of Stairs 2 @ a time (body weight or loaded)

200m Run


Core

3 sets 6 minutes


MB Rotations

Prone Cobra

Posted by at

10 comments:

  1. TyshaAugust 29, 2011 at 1:32 PM

    Yay Belinda your awesome!!! xx

    ReplyDelete
  2. Fifty BarbellAugust 29, 2011 at 4:46 PM

    Hey there!!!! Hope all is well for both you and the gym! We've been busy training as we know you are too! Best wishes and love from Hawaii!

    ReplyDelete
  3. Donna LodgeAugust 29, 2011 at 8:53 PM

    Loved tonights workout and just glad to be back after being sick last week.

    ReplyDelete
  4. Donna LodgeAugust 29, 2011 at 8:54 PM

    Go Belinda.
    You little Smartie Pants!!!!!!!!!!!!
    Mwah!

    ReplyDelete
  5. Donna LodgeAugust 31, 2011 at 8:08 PM

    Awesome workout Tuesday night.
    Push press with 20kg bar.
    Not able to do burpees because of knee injury.
    Did 25 stepup on each leg instead.
    Completed in 9 minutes.
    Had to go on to do 15 minute.
    Love endurance work.

    ReplyDelete
  6. Donna LodgeAugust 31, 2011 at 8:10 PM

    Wednesday night workout was great.
    Had to do 1 legged deadlifts with 16kg KB and did medicine ball slams with 6kg ball.
    Max MD slams was 42 in 40 seconds.
    Loved it.
    Core was awesome!!!!!!

    ReplyDelete
  7. Shane-oAugust 31, 2011 at 10:26 PM

    Monday:
    SB Push Jack-knife - toes on ball
    DB Sumo Squat Bicep Curl - 2 x 24kg KB
    Strict Pull-up - Orange band
    KB Multi-Directional Lunge - 28kgs

    Wednesday: 65kg Deads/9kgs Ball

    Awesome week so far, loving everyones energy and feeling good 4 days in to spring cleanse! :)

    ReplyDelete
  8. Donna LodgeSeptember 1, 2011 at 8:20 PM

    Good workout tonight. Had to do a modified version due to knee.
    Was thrilled to bits to be working out with Justine Beath. She is such an inspiration.
    Look out Justine, I'm chasing you.LOL
    Did 5 rounds of 20 SB Jackknives, 20 Pull ups and 20 KB Swings with 12 kg KB.
    Time as 15:15

    ReplyDelete
  9. Donna LodgeSeptember 2, 2011 at 9:50 PM

    Really enjoyed tonights workout with Tysha.
    Core was good.
    Tysha, you're an awesome trainer.
    I love your classes.
    :-)

    ReplyDelete
  10. Justine PSeptember 4, 2011 at 8:08 PM

    Nice work Belinda! In your jeans and all!

    ReplyDelete

Subscribe to: Post Comments (Atom)