THURSDAY 14 APRIL 2022
Winter is coming! Vote for hoodie designs here: https://powershack.co.za/hoodie-designs/ Warm-up2x10 Alt Lunges10 S2S Leg Swings (each side)10 KB deadlift10 KB Swing10 Heel Touches40s Pidgeon (each side) 1x30 DB Push Press (15 ps)30 DB Hang Power Clean (15 ps)15 Deadlift15 Pause Deadlift (1s under the knee) Workout6 Rounds (Tractor-Trailer)12 Deadlifts 90/659 Double DB Hang Power Clean (2x20/2x15)6 S2O (50/35) *Tractor-trailer: Partner A starts and Partner B follows*Alternate starting partners every round ...
WEDNESDAY 13 APRIL 2022
Warm-up2x10 Push-ups10 Alt Lunges10 Box Step-ups10 Sit-ups10 Heel Touches20 Calf Raises20 High Knees20 Butt Kicks S&T1K run Workout3 Rounds40s: Max Box Jumps20s Rest40s: Max Push-Ups20s Rest40s: Max Alt Lunges20s Rest40s: Max Sit-ups20s Rest40s: Max Ball-slams20s Rest ...
TUESDAY 12 APRIL 2022
Winter is coming! Vote for hoodie designs here: https://powershack.co.za/hoodie-designs/ Warm-up2x10 Sit-ups10 Supermans10 Alt Lunge Twist10 Thor Ext10 PVC PT10 PVC OH Squat10 PVC Sotts Press 1x12 Hang Power Snatch12 OH Squat12 Snatch Balance S&T25 MinutesWork up to a Heavy/Max Snatch (Power or Squat) Workout For Time12 - 10 - 8 - 6 - 4 - 2Overhead Squats (40%-50%-60%-70%-80%)12 - 14 - 16 - 18 - 20Toes to Bar *Reference weights only!*You can scale down to 20%-25%-.. for example - see if you can have consistent jumps ending in a challenging but doable set of 2.*Work from the rack if needed.*Squat snatch for first rep is allowed. ...
MONDAY 11 APRIL 2022
Winter is coming! Vote for hoodie designs here: https://powershack.co.za/hoodie-designs/ Our oly lifting block is at it's end! One more go at the snatch and clean & jerk while we start to transition into the next block - well done to you all it's been a hard couple of weeks! Warm-up1x20/15 Cal bike @ moderate pace 3x40 Singles10 Air Squats5 Walkers + extra push-up10 KB Deadlift (light)10 KB Swing (Light) Workout2 Rounds10 Wall balls (10/7)15 Burpees20 KB Swings (16/12)25 DU's Then 2 Rounds10 Wall balls (15/10)15 Burpee Over Ball20 KB Swings (24/16)25 DU's ...
FRIDAY 8 APRIL 2022
Winter is coming! Vote for hoodie designs here: https://powershack.co.za/hoodie-designs/ Warm-up2x20 Alt Lunges10 Push-up10 Box Dips10 box Step-ups S&TOpen Gym (15 mins) Workout3 Rounds*DB=M:15/12.5/10 F:12.5/10/7*BB=M:25/22.5/20 F:20/17.5/15*Adjust as needed but have a steady decrease in weight for each round 15 DB FlyInto15 DB Hex Press Rest 90s 15 BB Skull CrusherInto15 BB Close Grip Bench Rest 90s 15 DB Curl (full curl)Into15 Banded Hammer Curl Rest 90s 15 Weighted Step Up (L) - Keep foot on boxInto15 Unweighted Split squat (L) Rest 90s 15 Weighted Step Up (R)- Keep foot on boxInto15 Unweighted Split squat (R) Rest to recovery after each round ...
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- 10
- 11
- 12
- 13
- 14
- 15
- 16
- 17
- 18
- 19
- 20
- 21
- 22
- 23
- 24
- 25
- 26
- 27
- 28
- 29
- 30
- 31
- 32
- 33
- 34
- 35
- 36
- 37
- 38
- 39
- 40
- 41
- 42
- 43
- 44
- 45
- 46
- 47
- 48
- 49
- 50
- 51
- 52
- 53
- 54
- 55
- 56
- 57
- 58
- 59
- 60
- 61
- 62
- 63
- 64
- 65
- 66
- 67
- 68
- 69
- 70
- 71
- 72
- 73
- 74
- 75
- 76
- 77
- 78
- 79
- 80
- 81
- 82
- 83
- 84
- 85
- 86
- 87
- 88
- 89
- 90
- 91
- 92
- 93
- 94
- 95
- 96
- 97
- 98
- 99
- 100
- 101
- 102
- 103
- 104
- 105
- 106
- 107
- 108
- 109
- 110
- 111
- 112
- 113
- 114
- 115
- 116
- 117
- 118
- 119
- 120
- 121
- 122
- 123
- 124
- 125
- 126
- 127
- 128
- 129
- 130
- 131
- 132
- 133
- 134
- 135
- 136
- 137
- 138
- 139
- 140
- 141
- 142
- 143
- 144
- 145
- 146
- 147
- 148
- 149
- 150
- 151
- 152
- 153
- 154
- 155
- 156
- 157
- 158