Monday, December 26, 2011

BLAST FROM THE PAST! (27.12.11 - 31.12.2011)

Tuesday 27th December



Focus
15 min chat about your christmas! :)

Workout
40:20 - 8 rounds

Walking Lunge with Alternating
Press Strict Pull Up/Bands
Push-ups 8 sets (24 minutes)

Core 60/60 (6 mins) Skipping Rope
Wednesday 28th December

Alex: Christmas Deadlifts

Focus
Row/Run/Walk/Jog

Workout
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 Swiss ball crawls
Thursday 29th December

Brett-o
Focus
Band sprints – FUN!

Workout
 Five rounds for time of:
40 Double-Unders
20 Kettlebell swings
10 Pullups

Core
60/60 3 sets - 6 mins PNF – Squat
Friday 30th December

Karen: Christmas Deadlift Theme

Focus Foam Rolling /Stretching

Workout
 Run 800 meters
 15 Hang squat snatch
Run 400 meters
15 Squat snatch from mid-thigh
Run 200 meters
15 Squat snatch

Core
MB Rotoations Prone Cobra
Saturday 31st December


Focus
10m Sprint intervals –Max laps in 60 seconds 60 on 60 off (two groups)

 Workout
(25 minutes) Speed and power 20:40 – 5 sets
Push Press
KB Swings
Touch Jumps
 Rope Shakes
MB Slams

Core
60/60 (6mins) SB Side bends
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5 comments:

  1. Donna LodgeDecember 27, 2011 at 8:40 PM

    Great workout tonight Shane.
    thanks :-)

    ReplyDelete
  2. Shane-oDecember 28, 2011 at 6:47 AM

    You're welcome Donna! :)

    ReplyDelete
  3. Donna LodgeDecember 28, 2011 at 9:18 PM

    Another good workout and what a treat, Louise and I had Shane all to ourselves.
    did 40kg for deadlifts averaging around 12 lifts each round.
    Max MB slams with 3kg balls was 45. Minimum was 42. Consistent average was 43.
    Thanks for a great workout Shane and always good to train with you Louise. :-)

    ReplyDelete
  4. Donna LodgeDecember 29, 2011 at 8:55 PM

    I am really pleased with my efforts tonight. did the workout in 11:40. Used a 16kg KB for the first round and then downsized to a 12 kg KB. did hardest horizontal pullups.
    Thanks Crystal for a great workout. I really enjoy your sessions :-)

    ReplyDelete
  5. Donna LodgeDecember 30, 2011 at 8:49 PM

    Enjoyed tonights workout.
    Used 15kg bar and did 1.6k ride then 800m ride, then 400 meter ride.
    Time 12:57.
    Thanks Pete for a good workout. :-)

    ReplyDelete

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