Strength & Performance Academy

Today’s Workout of the Day is:

2 Position cleans (high hang/knees) 3×5 reps, Rest 60-90secs
Clean pulls (to chest) 3×5 reps, Rest 60-90secs
Shoulder press 3×10 reps, Rest 60-90secs

Post loads and thoughts to comments
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• Today is the start of our 6-wk strength cycle. If you missed the 1 rep max lifts over the past weeks you are already at a disadvantage. To get optimum gains from this cycle you cannot afford to be hit & miss with your training.

• Please note the change to the Open-Gym hours, 11.30am-3.30pm Mon, Wed & Fri and the stipulations for Open Gym here

• World Harmony Run here

Just walking with Sweep minding my own business when I turn to hear someone behind me. There's Andre en route with this torch as part of the European leg of the 2010 World Harmony Run.

March 1st, 2010 | Category: Workout of the Day | Comments (8)

Sunday Reading:

Click on the links below.

The importance of stretching -www.peertrainer.com

Stretching and flexability -www.exrx.net

Stand up while you read this -New York Times

February 28th, 2010 | Category: Sunday Reading | Comments (1)

Today’s Workout of the Day is:

5 Rounds,
2/3 Bodyweight Thruster, max reps
Pull-Ups, max reps

Post bodyweight and no. of reps to comments
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Smutley doing GHDs

February 27th, 2010 | Category: Workout of the Day | Comments (10)

Today’s Workout of the Day is:

Tabata Mash-Up
Hang Squat Snatch – 20kg
Toes to Bar
Press Ups
Burpees

Post total reps to comments
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The Front-Squat face

February 26th, 2010 | Category: Workout of the Day | Comments (13)

Today’s Workout of the Day is:

Front Squat
3-3-2-2-1-1-1

Post loads to comments
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Helzy works some gymnastic skills - an inverted straddle

February 25th, 2010 | Category: Workout of the Day | Comments (6)

Today’s Workout of the Day is:

For time,
3 Rounds
100 Double-Unders
50 Squats

Post time to comments
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February 24th, 2010 | Category: Workout of the Day | Comments (7)

Today’s Workout of the Day is:

For time,
5 Rounds
10 Push Press (m:60kg,w:40kg)
20 Pull-Ups

Post time to comments
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February 23rd, 2010 | Category: Workout of the Day | Comments (11)

Today’s Workout of the Day is:

Deadlift
3-3-2-2-1-1-1

Post loads to comments

Compare to 12 March 09
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Aaron has many training faces, here's the Double-Under one

February 22nd, 2010 | Category: Workout of the Day | Comments (13)

Sunday Reading:

Click on the links below.

We are all junkies -paynowlivelater.com

Muscle growth and post workout nutrition -bodyrecomposition.com

Rest and recovery-ice massage -crossfit invictus

February 21st, 2010 | Category: Sunday Reading | Comments (7)