Saturday's Pain in the Park

Tabata Torture:
8 x rounds (20 seconds 10 seconds off) on each. 2 minutes rest between each set of exercises.

Box Jumps
Wall Ball
Sumo Deadlift High Pull
Push Press
Weighted 1 Arm Get-ups
Push Ups

Record reps on each and add for total score.

Friday's Deadly-Chin Combo

4 rounds (3 mins rest betwwen rounds)

Chin ups to failure
Deadlift (Use a weight so that reps are 8-10)

Wednesday - Squat Day

Back Squats

4 x 20 reps. Try to use a weight that you would normally use for 12-15 reps.

Sunday - 15 minute workout

In 15 minutes, perform as many rounds as possible of:
5 x Sumo deadlift high pull (Heavy)
5 x Push press (Heavy)

Or try it with higher reps and lighter weight.

Saturday's PAIN IN THE PARK

1 minute of each:

• Thrusters
• Box jumps
• Wall ball throws
• Chin ups
• Hanging knee raise
• Immediately followed by 200m run

(2 x through.)


Followed by ten minutes of torture

• 2 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 2 push ups, return to bottom of stairs
• 4 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 4 push ups, return to bottom of stairs
• 6 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 6 push ups, return to bottom of stairs
• 8 x Sumo deadlift high pull run up stairs and then 50 metres across flat, 8 push ups, return to bottom of stairs

Continually for 10 minutes, reaching as higher number of reps as possible. Reps increased by 2 each time.

SPRINT SPRINT SPRINT!

Todays Session:

10x100metre sprints - each one starting every 45 seconds.

3-4 minutes rest.

Tabata sprints - 8 x (20 seconds sprint / 10 seconds jog, 20 seconds sprint / 10 seconds jog etc)

Filthy Fifties

Today's session:

Row 500m
50 chin ups
50 push ups

Row 500m
50 box jumps
50 1-arm dumbell snatches (25 each arm)

Row 500m
50 Dumbell thrusters
50 Dumbell sumo deadlift high pull

33mins 40 seconds. Was in a world of hurt by the end of it!

Sunday - Hello Hamstrings!

Run 400 metre circuit (200 of which was uphill)
30 Deadlift (100kg)
Run 400 metre circuit
30 Sumo deadlift high pull (60kg)
Run 400 metre circuit
30 Overhead squats (40kg)
Run 400 metre circuit
30 Thrusters (50kg)
Run 400 metre circuit

Hamstrings sore today!

Saturday's PAIN IN THE PARK

7 minutes on each circuit. 3 mins rest between circuits

• 10 Sumo deadlift high pull
• 10 Box jumps
• 200 Metre run

Continue for 7 mins

• Medicine ball throw for maximum distance
• 1 arm overhead walking lunge until Medicine ball is reached (alternate arms each time)

And continue for 7 mins

• 10 Thrusters
• 10 Pull ups
• 200 Metre run

Continue for 7 mins Mixed push ups and sit ups to finish. Stretch. Post session breakfast and coffee at Speedo Cafe!

Another weekend over!

Finished the weekend on a high with another good training session. Short and intense workouts are the way to go! I didn't time mine today - but it was roughly 20 minutes. It went as follows:
21-15-9 reps of

• Power Snatch (40kg)
• Overhead Squat (40kg)
• Weighted Push ups (20kg)

Then a casual 3km run with a few stairs and sprints thrown in.