RAWFIT est. 1999 Max Effort Strength Session
Mobility Warm-up Then: 2×10 Deadlift @ 50kg 2×5 Deadlift @ 70kg 2×5 Snatch Grip Deadlift @ 70kg Rest 1 minute between each set Then: Deadlift netural…
Strength Workout
Mobility Warm-up Then: 15 minute Skipping Then: Deadlifts 3×5 50% 1 RepMax (approx. BW) 3×4 60% 1 RepMax 3×3 70% 1 RepMax 3×2 80% 1 RepMax 6×1…
Strength Ladder
Dynamic Mobility Warm-up Then: 3×20 Barbell Good Mornings (light) Then: Deadlifts Ladders 10x 40kg 9x 60kg 8x 80kg 7x 100kg 6x 120kg 5x 130kg 4x 140kg 3x 150kg…
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)…
Strength Training Tuesday 7th September 2010
“I have never met a truly strong person who didn’t have self-respect. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst…
Strength Friday 18-6-2010
Strength Training 2×10 Deadlift @ 50kg 2×5 Deadlift @ 70kg 2×5 Snatch Grip Deadlift @ 70kg Then: Deadlift 3×3 @ 100kg 5×2 @ 110kg 4×1 @ 120kg Then: Front Squat…
Barbell Complex Thursday 18-3-2010
Thursday 18-3-2010 Barbell Complex Dynamic Warm-ups Then: Barbell weighing 35% of your Deadlift max 5×10 per exercise Deadlift + Bent Over Row + Hang Cleans…
Saturday 13-2-2010
Back home… Saturday 13-2-2010 Dynamic Warm-up Then: 5x 6-8 reps Deadlifts working up to 80% Max Then: 5x 12 reps Power Cleans 60% Max Then: 3 sets of: 30 seconds…
Wednesday Strength WOD 13-1-2010
Wednesday 13-1-2010 Strength Dynamic Mobility Warm up Then: Deadlift: 1×3 @ 50% 1RM 1×3 @ 70% 1RM 1×3 @ 85% 1RM 1×3 @ 50% 1RM Then: Overhead…
Tuesday Low Tech Solution 1-12-09
Tuesday 1-12-09 Low Tech Solution to High Tech Conditioning Dynamic Warm-up Then: Elevated Renegade Row + Tyre Deadlift (alternative to HEX Barbell) + L-Ups + Hammer…
Saturday Strength 28-11-09
Saturday 28-11-09 Strength Warmup Then: Pyramid Sets Work up to Heavy Deadlift and then back to light Deadlift 10-8-6-4-2-1-2-4-6-8-10 Rest appropriately between…
Wednesday 25-11-09
Wednesday 25-11-09 Strength Warm-up Then: 3×20 Body weight Squats 2×10 Body weight Jump Squat 2×20 Body weight Low Jumping Lunges Then: Deadlift work…
Thursday WOD 22-10-09
Thursday’s workout of the day: Warm-up Then: 3×20 Deadlift 50% max Then: 10 x Deadlift 80% max + 20 x Jumping Lunges + 30 x Burpees 5 rounds Then: Cool…
Tuesday WOD 6-10-09
Tuesday WOD Dynamic Mobility Warm Then: 2 x 20 Deadlift @ 50%Max Then: 4 x 10 Deadlift @ 70%Max Then: 3 x 3 Deadlift @ 90%Max Then: Cool Down and Stretch