bentover barbell row

17 Feb 2019 - Congrats to Mr. & Mrs. Coach Alice!

Congrats to Coach Alice and Phil, they’re married! Sending all our best wishes for a lifetime together filled with joy, laughter, love and heavy squats!

WORKOUT OF THE DAY

Engine Work

Every 5 minutes, for 25 minutes:
400m Run
15 Burpees to target
10 Dumbbell box step overs

Specialist Sundays

A) Skill Focus
Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
3 Power cleans + 2 Front squats + 1 Jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ weight from A

Barbelles Lifting Class

A) Barbell Reverse Lunges:
3 x 10

B1) Bentover Barbell Rows:
3 x 8
B2) Seated Barbell Press:
3 x 8

C) Gymnastics
3 x 5-8 Pull Up Variation
3 x 20 second L sit tuck hold

03 Feb 2019 - Reminder: "Will you be my Swolemate?" The Throwdown coming soon!

The "Will you be my Swolemate?" Throwdown is just around the corner... have you found your Swolemate?

The throwdown takes place on Saturday 9 February from 9 am. Make sure you put your name on the sign-up sheet by the whiteboard and don't forget to let us know your team name!


WORKOUT OF THE DAY

Engine Work

"Fortitude"
Every minute, for 30 minutes, alternate between:
15/12 Row Calories (12/9 Calorie assault bike)
15 Burpees

Specialist Sunday

A) Skill Focus

Every minute, for 10 minutes, alternate between:
3 Tall cleans
3 Tall jerks

B) In 15 minutes, establish a heavy single for the complex:
1 Hang power clean + 1 hang squat clean + 1 jerk

C) Every 30 seconds for 6 minutes:
1 clean & jerk @ 80% of A

Barbelles Lifting Class

A) Front Rack Kettlebell Step Ups: 3 x 8

B1) Bentover Barbell Rows: 3 x 8 @ AHAP
B2) Seated Z Press: 3 x 8

C1) 3 x 5-8 Toes to Bar Variation
C2) 3 x 20 second L-sit tuck hold