Blog

02nd October

Strength: 1) Snatch: 10 rounds – Every 90 seconds, complete: -1x snatch (90-95% 1 RM) 2) Clean and jerk: 10 rounds – Every 2 minutes, complete: -1x clean and jerk (90-95% 1 RM) 3) Front squat: Work up to a 3 RM *For the snatch and clean and jerk, all 10 singles must be done in the 90-95% range. Your call on the exact %, but warm up sets below 90% do not count towards the reps. With that said, if it just isn’t there today, decrease the percentages and get 10 solid reps in. For the front squats, you

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30th September

Strength: 1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM. 2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday.

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29th September

WEIGHTLIFTING PROGRAM: 1. snatch: work up to 80%x1x5 sets. 2. clean and jerk: work up to 80%x1x5 sets. 3. front squat: 3, 2, 1, 1, 1, 1, 1 (3 reps very light, 2 reps a tad heavier, the last 5 singles work up to a heavy single. 4. Sit ups x 100. 5. Chin ups: 50.

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28th September

Strength: 1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM. 3) Strict weighted pullups: 3-5 sets x 5 reps (AHAP) *Final week of phase 2. Try and top the 5 RMs that you hit last week.

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28th October

METABOLIC SYNDROME FOR DUMBELLS   Metabolic syndrome is a cluster of conditions — increased blood pressure, a high blood sugar level, excess body fat around the waist and abnormal cholesterol levels — that occur together, increasing your risk of heart disease, stroke and diabetes. Having just one of these conditions doesn’t mean you have metabolic syndrome. However, any of these conditions increase your risk of serious disease. If more than one of these conditions occur in combination, your risk is even greater. If you have metabolic syndrome or any of the components of metabolic syndrome, aggressive lifestyle changes can delay

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SEPTEMBER 18

WEIGHTLIFTING PROGRAM: 1. 3 position cleans: 1st rep from floor, 2nd rep from 2″ BELOW the knee, 3rd rep from hang. just like monday with the snatch. :work up to (65%x1+1+1, 75%x1+1+1, 80%x1+1+1) 2 2 waves!! 2. front squat+jerk: 2+1 x 5 sets. you select the weight. go on feel but a 7-8 out of 10 on the perceived exertion scale. 3. clean deadlifts: 85%x3, 90%x3, 95%x3. you can use straps. 4. sit ups with a 5 kg plate behind head: have someone hold feet….curl up…do not arch up…touch elbows to bent knees. 50 total any way you can. if

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