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January 2010

Saturday 30-1-2010

Saturday 30-1-2010 Kettbells Complex Mobility warm up Then: 30x Kettlebell Swings Then: 5 minutes Kettlebell Jerks 2x24kg Then: 5 sets x 5 reps Renegade Row –…

Valentine Rawat January 30, 2010

Friday 29-1-2010

Friday 29-1-2010 YOGA — Breathing, Mobility and Suppleness training I believe that Yoga is essential in our daily training and should really focus on our BREATH,…

Valentine Rawat January 30, 2010

Thursday 28-1-2010

Thursday 28-1-2010 Strength Training Dynamic Warm Then: Barbell Squats 5×5 Floor Press 5×5 Deadlift 5×1 Neutral Grip Pull-ups 5x Failure Hanging L…

Valentine Rawat January 30, 2010

Wednesday Heart & Lung 27-1-2010

Heart & Lung Training Dynamic Mobility Warmup Then: 50x Kettlebell Swing Then: 10x Flip tyre + 20x Hammer work each side + 30x Medicine Ball Slam 3 rounds –…

Valentine Rawat January 27, 2010

Tuesday Barbell Complex 26-1-2010

Tuesday 26-1-2010 Barbell Complex Warmup Then: Power Cleans Military Press Front Squat 1 set 8 reps of each Rest for 1 minute 2 set 6 reps of each Rest for 1 minute…

Valentine Rawat January 27, 2010

Monday H.I.I.T 25-1-2010

Monday 25-1-2010 High Intensity Interval Training Warmup Then: Up-downs + Over Head Squats + Yoga Dolphin Pose/Elbow Pike Press-ups + Single legged Squats + T- Pushups…

Valentine Rawat January 25, 2010

Sunday Core Workout 24-1-2010

Sunday 24-1-2010 Core Workout Warmup with Joint Mobility Then: 3x each side Windmill 5x Overhead Squat 3x each side Bent Press 5x each side Turkish Getup 3x each…

Valentine Rawat January 24, 2010

Saturday Rest Day 23-1-2010

Saturday  23-1-2010 Rest Day – But tomorrow will start again with a powerful day. Be Great, Powerful Beyond Measure (Best Inspirational Video Ever)

Valentine Rawat January 24, 2010

Friday Kettlebell Complex 22-1-2010

Friday 22-1-2010 Kettlebell Complex Warm-up Then: Press-up + Renegade Row + Burpees + Swings + Cleans + Squat + Push Press + Snatch 3 rounds – 10 minutes per…

Valentine Rawat January 22, 2010

Thursday Power Endurance 21-1-2010

Thursday 21-1-2010 Power Endurance is the challenge of the day. Warm up with: Row 1000m Then: Row 500m under at the average pace of 1:50/500m + 10x KB/Dumbbell Thrusters…

Valentine Rawat January 21, 2010

Wednesday Circuit Training 20-1-2010

Wednesday 20-1-2010 Circuit Training Dynamic Warm-up Then: Team Work 10 Rounds of 30 seconds per exercise Team A KB Swings 16/12 RB Deadlifts KB Squats Rope Undulation…

Valentine Rawat January 20, 2010

Tuesday 19-1-2010 Strength Endurance

Tuesday 19-1-2010 Strength Endurance Dynamic Warm up and Mobility Drills Then: 30x Walking Lunges  (use KB or Dumbells) Then: 4 sets x 6 Straight-leg Deadlift…

Valentine Rawat January 19, 2010

Monday 18-1-2010

Monday  4-1-2010 Circuits – Interval Training 5 minutes Dynamic Warmup Then: 5 rounds of minimal rest: 3 minutes skipping + 30 seconds burpees + 30 second press-ups…

Valentine Rawat January 18, 2010

Sunday Rest Day 17-1-2010

Today is a DAY of REST… But I’ll leave you with a following to start your week with Historic Coach Flowers pre-game speech for Leland high school before…

Valentine Rawat January 17, 2010

Saturday Rugby Conditioning 16-1-2010

Rugby Conditioning Drills 10 minutes Dynamic Mobility warm-up Then: 5x Linear Speed Drills: Single leg Hops to first cone swap leg and hop to second cone then sprint…

Valentine Rawat January 16, 2010

Friday Circuit Training 15-1-2010

Friday 15-1-2010 Circuit Training Team Work 10 Rounds of 30 seconds per exercise Team A Team B KB Swings Abdominal Plank RB Deadlifts Thrusters KB Squats Back extensions…

Valentine Rawat January 15, 2010
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