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