Monthly Archives: April 2016

Friday, April 29 Gym Open @ 6:15am

PREPARATION: 3 rounds of: Row 15 Calories 20 Shoulder Taps 30 second Nose and Toes to Wall Hold STRENGTH: Bench Press as follows:  Set 1 –  5 reps @ 60% Set 2 – 3 reps @ 70% Set 3 – … Continue reading

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Thursday, April 28 Gym Open @ 6:15am

Dave Moulton primes his pump in the warm-up PREPARATION: 3 rounds of: run 2 laps 30 second Static Hold from bar 10 Good Mornings with bar STRENGTH: Deadlifts as follows:  Set 1 –  5 reps @ 60% Set 2 – … Continue reading

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Wednesday, April 27 Gym Open @ 6:15am

Perfect previous practice produces perfect permanent performance PREPARATION: 20-15-5 of: Calorie Row Hang  Power Cleans with bar Front Squats with bar STRENGTH: …and now for something completely different… Barbell Cycling: EMOM for 3 minutes of: 8 Unbroken Power Cleans @ … Continue reading

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Tuesday, April 26 Gym Open @ 6:15am

Chain Gang! PREPARATION: 3 rounds of: Row 200m 10 OHS with 65/45 STRENGTH: Every 2 minutes for 6 minutes (3 sets) of: 3 Muscle Snatch @ 65/45 Every 3 minutes for 12 minutes (4 sets) of: 3 Position Snatch @ … Continue reading

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Monday, April 25 Gym Open @ 5:20pm

How to Row | Why Your Feet Matter So Much & How You Should Use Them PREPARATION: 2 rounds of: run 2 laps 10 Band Jumpover and unders 8 Pistols STRENGTH: Back Squat as follows:  Set 1 –  5 reps … Continue reading

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Friday, April 22 Gym Open @ 6:15am

  PREPARATION: 21-15-9 of: Calorie Row Push Press with empty bar STRENGTH: Bench Press as follows: Set 1 – 10 reps @ 50% of 1-RM Set 2 – 10 reps @ 60% Set 3 – 10 reps @ 70% Set … Continue reading

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Thursday, April 21 Gym Open @ 6:15am

If your thinking is done with doubt and weakness, then will you act with weakness and doubt. How effective do you think that is going to make you? Mindset determines behaviour, and quality of mindset determines quality of behaviour. PREPARATION: … Continue reading

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