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21
08
2018

Wed 22/8/18 : Training in Groups in Canberra

By Scotty 0

I am a firm believer that people will progress much quicker with their health and fitness results if they train with other like minded people.

Have, or do you ever go to your gym and just watch how some of the people are actually training? Are they actually putting any effort? Have a look at the cardio junkies on the treadmills & rowers. What do you see?

What about out on the gym floor? How hard are they actually training, how often do they pick up a weight?

Next time you go, have a look, and then decide for yourself if this is serving you?

If not, and you live in Canberra then come out out to SFS and we will show you the way, or we will have our very own online program available soon which will be both programmed for gym trainers & those that train at home with minimal to zero equipment.

SFS workout of the day
*please note that everything can be scaled to suit your individual skill, strength level & it will be different for each person*

Warm Up
2 rounds
10 cals choice
10 ½ KBS
10 DB press ea arm

Lifting: 12 min push jerk week 4 (test 25/7/18)
8 @ 50%
6 @ 60%
4 @ 75%
2 @ 80%
1 @ 90-95%
*based off 25/7, 1rm, if you missed then just off last known

Cond:
AMRAP 4min
15 KB Swings 32/24kg
10 Burpees

Rest 2min

AMRAP 4min
15 Wall Balls 9/6kg 10/9ft
10 Dual DB Power Cleans 22.5/15kg

Rest 2min

AMRAP 4min
15 KB Swings 32/24kg
10 Burpees

Rest 2min

AMRAP 4min
15 Wall Balls 9/6kg 10/9ft
10 Dual DB Power Cleans 22.5/15kg

Score = total reps for each round

author: Scotty

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