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Wednesday Group MetCon

Kettbelell Metabolic Conditioning Total Body Dynamic Mobility Warm-up Then: Team A: 20x Single Arm Bent-Over Row (10 on each side) + 10x Upright row + 10x Goblet…

Valentine Rawat 31/08/2011

Squat followed by Deadlift Training Session

Squat and Deadlift Strength Session Dymanic Warm-up Then: 2×15 BB (no weight) Squat 5×3 BB Squat 65%Max Then: 5×3 Deadlift (increase weight each set – close…

Valentine Rawat 31/08/2011

Upper Body Max Effort

Upper Body Dynamic Warm-up Then: 5×5 Weighted Pull-ups – 20kg vest 5×5 Close-grip Floor Chest press – 60kg Rest 1-3 minutes between sets (Can be done as a…

Valentine Rawat 30/08/2011

Bank Holiday Outdoor Fitness Programme

Whiles others rollover we rollout. Group Dynamic Mobility Warm-up Then: 10 minutes Indian Runs Then: 2minutes Downs 2minutes Press-ups 2minutes Walking Lunges 90seconds…

Valentine Rawat 29/08/2011

Attributes Make The Heart Grow Stronger

Last month I talked about progressive overload and self protection, so this month I want to take a look at attribute development and how we utilize cross training…

Valentine Rawat 28/08/2011

Dynamic Mayhem Effort

Dynamic Mobility Warm-up Then: 20x Pistols to Single straight legged Deadlift (10 on each leg) + 20x Step-up with Plyo single leg Jump (10 on each leg) + 20x Tyre…

Valentine Rawat 26/08/2011

Super Sprint Training - Build Muscle and Burn Fat

NO COMPROMISE NO RETREAT NO HALF MEASURES Dynamic Mobility Warm-up Then: Straight Incline Sprint Drills – Bounding to Sprints Jog Rack to Recover Low Knees…

Valentine Rawat 25/08/2011

Kettlebell Metabolic Conditioning

Mobility Work SMR Dynamic Warm-up Then: Group METCON Left Arm Kettlebell Work 30 seconds per exercise or 10 reps:- Bent Over Rows + Cleans + Rack Squats + Bent Press…

Valentine Rawat 24/08/2011

Barbell Complex

Dynamic Warm-up Then: 10 minutes Skipping Then: 6x6x6 Power Cleans + Press (Strict) + Back Squat + Good Mornings + Behind Neck Press + Front Squat Rest 60seconds…

Valentine Rawat 23/08/2011

Bodyweight Circuit Training

Group or Solo Bodyweight Circuit Dynamic Warm-up Then: Wide Grip side to side Press-ups Prisoner Squats (focus on speed) V-Ups Suspended Rows (use any suspension…

Valentine Rawat 22/08/2011

MMA Training - Vitor Belfort with Jake Bonacci

Dynamic Warm-up Core Strength and Explosiveness Isometric Strength All videos by Bobby Razak.

Valentine Rawat 21/08/2011

Friday Chaos Training

10minutes Dynamic Mobility Warm-up Then: 8x Zercher Squats 50/60% Max 8x Kneeling to Squats Bodyweight 8x Double KB Snatch 8x Plyo Press-ups (clap) 500m x Row (all…

Valentine Rawat 19/08/2011

Interval Training

Warm-up with 15 minute easy Row Then: 8x Tabata Row 20-sec Work 10-sec Rest (During work period work under 1:50/500m) Then: 500m Row 10x Pull-ups 20x Press-ups 30x…

Valentine Rawat 17/08/2011

Pull & Push

Dynamic Mobility Warm-up: Then: 5x Shoulder width – Neutral Grip + 5x Neutral Grip Finger Press-ups + 5x Wide grip Pull-up + 5x Diver Bombers + 5 each side x Side…

Valentine Rawat 15/08/2011


WHAT REALLY WORKS by Brooks Kubik A few days ago the local paper ran an article titled, “What Works: Local Fitness ‘Insiders’ Reveal Brands, Products…

Valentine Rawat 14/08/2011

Hill Sprints

Dynamic Mobility Warm-up Then: 1x Right Side Shuffle 5m + Forward Hill Sprint 50m + Jog back to Recover + 1x Left Side Shuffle 5m + Forward Hill Sprint 50m Jog back…

Valentine Rawat 11/08/2011
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