3 Rounds
(21-15-9)
Heavy dead lift
Sit ups
Monday, 28 November 2011
November 28 2011
R1
Hill sprint (200m up and back)
21 Push ups
21 Chin ups
R2
Hill sprint
15 push ups
15 chin ups
Hill sprint
R3
Hill Sprint
9 push ups
9 chin ups
Hill sprint (200m up and back)
21 Push ups
21 Chin ups
R2
Hill sprint
15 push ups
15 chin ups
Hill sprint
R3
Hill Sprint
9 push ups
9 chin ups
Saturday, 26 November 2011
27 November 2011
THE SUNDY HUNDI
100 box jumps
100 double knee jumps
100 double unders
100 lunge jumpsFor time
100 box jumps
100 double knee jumps
100 double unders
100 lunge jumpsFor time
Tuesday, 22 November 2011
Lift 4 results
Lift 4 results
Benefits
- Increased Functional strength ... Learn more
- Reduce risk of injury ... Learn more
- Increased power and sporting performance ... Learn more
- Increased joint strength and stability...Learn more
- Increase and maintain lean body mass... Learn more
- Increased bone mineral density ... Learn more
...more to come, stay tuned :)
Programming for strength ... Learn more
Intensity is a key component to any fitness program for a couple of reasons. High intensity exercise expends large amounts of energy, creates the release of strength building hormones and positive physical adaptations to exercise and it is the key driver in getting results fast.
Strength and more importantly power (which is derived from strength), the ability to forcefully move load, be it lifting weights, swinging kettle bells or doing strong man exercises is an excellent modality for generating high intensity movements of the human body.
So what are some of my favourite ways to build strength. Anything. Just do the movement safely and better yet do functional movements that require you to drive force from your core to the extremity of your body. Then your strength training builds the foundation for great movement patterns that will support your daily life.
So who getting strong, powerful and healthy??
Programming for strength ... Learn more
Intensity is a key component to any fitness program for a couple of reasons. High intensity exercise expends large amounts of energy, creates the release of strength building hormones and positive physical adaptations to exercise and it is the key driver in getting results fast.
Strength and more importantly power (which is derived from strength), the ability to forcefully move load, be it lifting weights, swinging kettle bells or doing strong man exercises is an excellent modality for generating high intensity movements of the human body.
So what are some of my favourite ways to build strength. Anything. Just do the movement safely and better yet do functional movements that require you to drive force from your core to the extremity of your body. Then your strength training builds the foundation for great movement patterns that will support your daily life.
So who getting strong, powerful and healthy??
Monday, 21 November 2011
Saturday, 19 November 2011
Friday, 18 November 2011
November 19 2011
Daily Dose
30 20 10
Weighted chin ups 20kg
Ball slams, half reps each side of the body (8kg med ball)
30 20 10
Weighted chin ups 20kg
Ball slams, half reps each side of the body (8kg med ball)
Wednesday, 16 November 2011
Tuesday, 15 November 2011
November 16th 2011
Go heavy or don't bother
Heavy days generate the release of excellent hormones, great feelings and physiological change.
Plus an increase in strength, results in more power for increased 'work capacity across broad time and modal domains', CrossFit.
So take this heavy day and run with it for results. Don't be shy.
Daily Dose
Clean & Jerk
8 sets of 8
looks like this - 8,8,8,8,8,8,8,8
Heavy days generate the release of excellent hormones, great feelings and physiological change.
Plus an increase in strength, results in more power for increased 'work capacity across broad time and modal domains', CrossFit.
So take this heavy day and run with it for results. Don't be shy.
Daily Dose
Clean & Jerk
8 sets of 8
looks like this - 8,8,8,8,8,8,8,8
Monday, 14 November 2011
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