Wednesday workout

Using a 40kg barbell:

• Sumo deadlift high pull
• Snatch
• Overhead squat
• Thruster
• Back squat

Perform 10 reps of each exercise, then 8 of each exercise etc so:
10 - 8 - 6 - 4 - 2

Time was 11 minutes 15 seconds

Monday night's boxing workout

3 mins skipping
30 chin ups

3 mins skipping
30 weighted push ups
(Dynamic stretch to loosen up)

3 mins boxing combinations on heavy bag
30 Thrusters
30-45 seconds rest

3 mins on heavy bag
30 sit ups
30-45 seconds rest

3 mins on heavy bag
30 Sumo-deadlift high pull
30-45 seconds rest

3 mins on heavy bag
30 dumbell Snatch
30-45 seconds rest

3 mins on heavy bag
30 weighted push ups

Warm down and stretches

Back from Thailand - holiday over!

Had a great break in Thailand - Sleep ins, relaxing, massages and good local food! Beautiful warm clear water, although the lack of any surf in the Andaman Sea forced me to find other ways to pass the time - I constantly had my nose in a book for 2 weeks! Plus I enjoyed the odd Singha beer and Sang Som rum!

But the holiday is now over and we are back into the grind.

Pain in the Park will be back on this Saturday morning at the usual spot for those who are keen.

Phi Phi Island Workout

The resort we stayed at on Koh Phi Phi had a new gym that was halfway up a hill. A couple of the sessions Bec and I did were:

Day 1.
100 metre hill sprint up to gym
15 Thrusters
Return to bottom of hill and repeat

5 x through


Day 3.
100 metre hill sprint up to gym
10 Sumo deadlift high pull
10 Weighted push ups
Return to bottom of hill and repeat

7 x through.


So plenty of hill running. If there was another Tsunami (And thank heavens there wasn't and won't be in the future) we would have been first people up to safety on the higher ground!

Tuesdays Workout

500m row
15 chin-ups
15 bench press
(3 x through)


Tabata thrusters

4 x L-Sits for maximum time on each


I am off to Thailand (Phuket and Koh Phi Phi) on Friday for 2 weeks R&R. Can't wait!

Sunday arvo session

A bit of fun to finish off the weekend:

• 15 Thrusters
• 15 Push ups
• 150 m run

5 x through

• 10 Sumo deadlift high pull
• 150 run

5 x through

Saturday's PAIN IN THE PARK!

Warm up:
CINDY for 7 minutes:

• 5 chin ups
• 10 push ups
• 15 body weight squats

(As many times through in 7 minutes)

3 x 5 minute circuits with 2 min rest between circuits.
Each circuit comprised of 1min each of (no rest in between exercises):

• Box jumps
• Sumo deadlift high pulls
• Thrusters
• Push ups
• Hanging leg raises

To finish, 7 minutes of:
15 metre Waiters Walking Lunge*
10 x 1-arm get ups at either end
(* As per normal walking lunge but holding a weight overhead in one arm- as per a waiters tray. Alternate arms on each walk on 15 metres.)


Well done to the mighty QLD REDS!!!

SHORT but not so SWEET

Todays Workout:

• 1000 metre row
• 30 box jumps
• 30 x 1-arm dumbell Snatch (15 on each arm - I used a 22.5kg Dumbell)
• 1000 metre row

Give it a whirl and let me know how you go! The last row leg was a killer! My total time as 13 mins 56 seconds.


SUPER 14 RUGBY STARTS TODAY! WOO HOO!