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Max Effort Workout Thursday 30th September 2010

Dynamic Warm-up Then: 5×3 BB Deadlifts 3×12 BB Single Straight Leg Deadlifts 3×12 BB Single Leg Step-up (one leg elevated at a time) 3×12 DB…

Valentine Rawat September 30, 2010

Group MetCon Session 29th September 2010

Met Con = Metabolic Conditioning Metabolic Conditioning is – increasing the condition of muscle use by improving the efficiency of the metabolic pathways. Strength…

Valentine Rawat September 30, 2010

Power Tuesday 28th September 2010

Mobility Warm-up using 2kg Iron Indian Clubbell Then: 60secs x Clean & Jerks 16kg Left + 5secs rest + 60secs x Clean & Jerks 16kg Right + 5secs rest +…

Valentine Rawat September 28, 2010

Body Weight MetCon Workout Monday 27th September 2010

Dynamic Warm-up Then: 5mins Round 5x Press-ups 5x Burpees 5x Squats 5x Sit-ups Work continuously until the time is up. Once 5 minutes are up move on to active rest…

Valentine Rawat September 27, 2010

Sun Tzu Art of War Part 11

THE NINE SITUATIONS 1. Sun Tzu said: The art of war recognizes nine varieties of ground: (1) Dispersive ground; (2) facile ground; (3) contentious ground; (4) open…

Valentine Rawat September 27, 2010

Saturday Strength Session 25th September 2010

Strength does not come from physical capacity. It comes from an indomitable will. Mahatma Gandhi Dynamic Warm-up Then: 5×8 DB Chest Press on Swiss ball 5×8…

Valentine Rawat September 26, 2010

Explosive Whip Smash Friday 24th September 2010

Dynamic Warm-up Then: 20x KB Snatch (10 side) + 30secs Rope Undulation + 20x KB Snatch (10 side) + 45secs Rope Undulation + 20x KB Snatch (10 side) + 60secs Rope…

Valentine Rawat September 24, 2010

Lower Body Strength Session Thursday 23rd September 2010

SMR Work Lower Body Dynamic Mobility Warm-up Then: Work up to a BB Heavy Cleans Then: 5×5 BB Deadlift 3×10/15 Single Leg Squats, Back Leg Elevated (use…

Valentine Rawat September 23, 2010

MMA Conditioning Wednesday 22nd September 2010

Dynamic Warm-up Then: Rope Undulation (seated or horse stance) + Rest 30 seconds + Medicine Ball Slam + Rest 30 seconds + Kneeling Punching on Heavy Punch bag +…

Valentine Rawat September 22, 2010

Upper Body Strength + Thai Boxing Tuesday 21st September 2010

Dynamic Upper Body Mobility Warm-up Then: 5×3 Single Arm Heavy KB Hip Elevated Chest Press (3 each arm) 5×3 Single Arm Heavy KB Chest Press (3 each arm)…

Valentine Rawat September 21, 2010

Monday MetCon Session 20th September 2010

RESULTS from the workout below Oxygen Uptake – improved Athletic Performance – improved Insulin Sensitivity – improved Resting Fat Oxidation –…

Valentine Rawat September 20, 2010

Sun Tzu Art of War Part 10

TERRAIN 1. Sun Tzu said: We may distinguish six kinds of terrain, to wit: (1) Accessible ground; (2) entangling ground; (3) temporizing ground; (4) narrow passes;…

Valentine Rawat September 20, 2010

Saturday Strength Session 18th September 2010

Dynamic Warm-up and Joint Mobility Work Then: 5×6 Single Leg Straight Deadlift Heavy (3 each on side) + 10x Low Jumping Lunges 180 degree turn (5 each side)…

Valentine Rawat September 18, 2010

Heart and Lung Training Friday 17th September 2010

I love the High Intensity Interval Training. Its never boring and you are constantly moving in an explosive manner. “Creativity and Simplicity is the key”,…

Valentine Rawat September 18, 2010

Good Morning Conditioning & Afternoon Strength 16th September 2010

Each morning when I awake, I experience again a supreme pleasure – that of being Salvador Dali. Salvador Dali Morning Session Dynamic Warm-up Then: 5x Hill…

Valentine Rawat September 16, 2010

Kettlebell METCON Wednesday 15th September

10 minutes Dynamic Mobility Warm-up 5 minutes Kettlebell Mobility work Then: Choose 12, 16, 24 or 32kg Kettlebell 5x Double hand Swing + 5x Single Arm Swing (L +…

Valentine Rawat September 15, 2010
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