Darned Eyptian architecture (Friday 1 May 2009)

Happy May Day.

Back to the press today. People often ask why we don't bench press so much in our workouts and I explain to them that the press is a far superior exercise to accomplish basically the same result - that and I don't have a bench in there yet ;)

Conditioning is a real chipper and taxes both muscular strength and endurance. Keep up the intensity and go hard at every round - kipping pulls are allowed because we want the metabolic hit too.

Buy In

Jumping Jacks x 30 (4 count)

L-sit progressions

Strength

Press 5x3

Conditioning

Pyramid conditioning for time.

1, 2, 3, 4........9, 10, 9...............4, 3, 2, 1

1 x Pull-Up

2 x Press-Up

3 x Squat

So on level 1 you do 1 pull-up, 2 push up, 3 squat, level 2 you do 2 pull-ups, 4 push up, 6 squat etc

Optio 1....7......1

Legionary 1.....5.....1

Use bands as required

Cash Out

25 Double Unders

Max single skips in 2 mins

Post weights and times to comments or to FK.UK.

Vires et Honestas

Speed and Agility day (Thurs 30 April 09)

Back to overhead squats this week followed by a conditioning routine that uses explosive exercises to build speed which can be pu to use in the sprint session in the evening.

Buy in 

Dislocates x 10

Wall Squat x 15

Strength

Overhead Squat 5x3

followed by

10-15 Front Squat

Use a weight that you think is close to your ten rep max and go for 15. Remember to drive the hips through on the way up.

Conditioning

21-15-9 for time:

Burpee to box jump

Tyre sledge hammer slams

Cash Out

L-hang - 1 min total

Don't forget - Sprint training in the evening: 7 pm at the Varsity as usual.

Post weight/reps/times to comments ot your FK.UK log.

Vires et Honestas

Run, Run as fast as you can... (Wed 28 April 2009)

Back to some good old fashioned running and some interval work to build up the endurance. There is no lifting component today so your times should be faster than the last effort.

Buy in

High Knee/Butt Kickers 3 x 10 metres

Track workout

Aqualifer/Centurion/Optio

5 Km interval workout

Jog 1600 m

Sprint 400 m

Jog 400 m

Sprint 400m 

Jog 400m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 200m

Jog 200m

Sprint 100m

Jog 100m

Legionary

3 Km interval workout

Walk 400 m

Jog 800 m

Sprint  400 m

Walk 400m 

Jog 400 m

Sprint 200 m

Walk 200 m

Jog 100 m

Sprint 100 m

Cash out

HSPU x 10

Post times to comments or your FK.UK log.

Vires et Honestas

get yer coat - you've Pulled! (Tuesday 28 April 2009)

Back to deadlifts today and a conditioning routine that will work as both a tool to raise your metabolic rate and also muscular strength and endurance. There is a lot of pulling in this workout, which is an aspect of strength often lacking in the push-centric programming of a regular (body building style) gym routine.

In an effort to include another aspect of fitness that is usually neglected we are going to test your accuracy in the cash-out. Accuracy is defined as one of the ten attributes of total fitness yet is something rarely worked on outside of a sport specific training methodology. Hope you enjoy the challenge.

Buy in

Bear Crawl – 50 metres 

Strength

Deadlifts 3 x 5

 

Conditioning

Pull-up Ladder

For time

Perform 2, 4, 6 and 8 reps of

 Pull-up (regular grip, dead-hang)

Chin-up (regular grip, dead-hang)

Pull-up (Close grip, dead-hang)

Pull-Up (Wide grip, dead-hang)

Pull-up (Mountain Climber)

Perform each type of pull-up for the required reps before moving on to the next rep range.

Use Band assistance as required.

Optio: 1, 3, 5, 7

Legionary: 1, 2, 3, 4, 5

Cash Out

Basketball free throw shooting x 20

For every missed shot do 5 push-ups. Push-ups must be completed before taking the next shot.

 Post weights and times to comments or your FK.UK log.

 Vires et Honestas

New toys on the horizon (Monday 27 April 2009)

It's been a productive weekend; FK.UK director Chet and I took a road trip to pick up some tractor tyres for our respective garage gyms and when I say they are large it is an understatement. They were power washed in the local garage car wash (got some odd looks there too) but still need to be disinfected before I unleash them on you in your workouts; have no fear, they will be used in the near future. I already have a load of nefarious ideas on ways to use them ;)

Pictures will be posted once I get them off of Chet.

Buy in: 

15 Double Unders

Wall Squat x 5

Strength

Squats 3x5

Aim for the last three weights from last week's 5x3's and go for sets of 5 with good form.

Conditioning

Run 1600 meters
40 GHD sit-ups
40 back extensions
Run 800 meters
20 GHD sit-ups
20 back extensions
Run 400 meters
10 GHD sit-ups
10 back extensions

For time.

(Told you running would make an appearance this week)

Optio: Regular ab-mat sit-ups/Superman's

Legionary: Regular ab-mat sit-ups/Superman's (30, 15, 10)

Cash Out: Wall hand-stand. 2 minutes.

Have fun.

Post weights and times to comments or your FK.UK log.

Vires et Honestas

TGIF (Friday 24 April 2009)

Sorry for the later than usual posting; power issues meant no access for a while there. It's all fixed now though.

Very little running this week huh? Guess that means we will have to add some next week to make up for it right?

Buy in: 25 Double Unders (yep, again. We will work on this until we have it down pat!)

Strength

Front Squat, 3x5

Conditioning

As Many Rounds in 15 minutes of;

5 Ring Pull-Ups

10 Ring Dips

15 Squats

Use jumping pull-ups or ring rows as required.

Post rounds to comments or your FK.UK log (start one damn it - you know who you are!!!!)

Cash Out: 

Frog Stand (advanced - on parallettes). 2 mins total hold

Hand Stand, 2 mins total hold

Train hard, train smart.

Vires et Honestas

Gonna slay me some dragons (Thursday 23 April 2009)

Happy St. George's day.

Saint George of Lydda is the patron saint of England (among many other places) and was a Roman soldier so it's a doubly apt greeting for us at SPQRFitness. Almost everyone knows the story of Geroge slaying the Dragon, at least in passing but most people couldn't even tell you when St. George's day is, let alone celebrate the day.

In honour of St. George's day, it's Red and White apparel day at SPQR Fitness so make sure you "fly the flag" when you work out today.

Buy in: 200 single under skipping

Strength

Centurion/Aqualifer ONLY: Press 5, 4, 3, 2, 1, 1

Work up to your 1 rep max for press while maintaining good form

Optio/Legionary: Press 5x3

Post results to comments or your FK.UK log.

Conditioning

5 rounds for time of

Max Ring Push-ups

Max Pull-Ups

Scale ring height as required and use bands/jumping pull-ups if required.

Advanced levels use raised feet on the ring push-ups to increase the intensity. 

Post time and reps for each exercise to comments or your FK.UK log.

Cash Out

10 double Under skipping

Vires et Honestas