Tuesday Challenge 15/8/2017

Welcome back once again for another Tuesday Challenge. I hope that we have all got over the mental ordeal of doing 100 Burpees as part of our workout last week.

“I hate Burpees” is constantly something that I hear, I used to hate Burpees too. Even more than hating Burpees I hated Wall Balls, so every day for 28 days in a row my warm up was 10-8-6-4-2 reps of Wall Balls and Burpees. Very quickly I decided Burpees aren’t that bad anymore!

I think that rule applies to most things in life, it isn’t the actual movement that we hate but really the thought of doing them. Also, if you are honest with yourself the chances you “hate” whatever it may be is because you actually aren’t very good at it!

The only way to get better at something in most cases is to actually practie and do more of that movement. My weightlifting coach Andy Callard said to me once “You want to get better at Snatch then you probably want to Snatch. You want to get better at C&J then you want to C&J more”.

Check out this week’s Tuesday Challenge below. More Burpees are in there this week you’ll be pleased to hear, this one looks simple but will catch you off-guard if you aren’t ready for it!!

Tuesday Challenge 1/8/2017

I can’t believe it’s August already, time flies by a lot faster now-a-days than when I was a kid I’m sure of it! Currently on my first holiday for a very long time!

At the moment I am sat in a restaurant just off of the beach in Tavira, Portugal.
It has been 34 degrees here today with not a cloud in the sky, like a true Brit I have been struggling with the heat and complaining about it non stop!
Life moves at a very different pace here, nothing is done in a hurry and it has taken me a few days to adjust to that. I have really enjoyed my time relaxing with nothing to stress over.
The gym is still open in my absence, I have left a couple of the inmates to run the asylum! They have reported back all is well and it would appear that nobody has burnt it to the ground which is always a positive!
Check out this weeks workouts below for your Tuesday Challenge. Full disclosure, I haven’t actually tested this one. However, a couple of my athletes at the gym have done it and have said it’s a good little barn burner! Check it out below…

Tuesday Challenge 25/7/2017

Welcome back once again. Another week and another fitness challenge to get your teeth into. I’m really going to have to keep it short this wee as I am off on holiday tomorrow which means I have a weeks worth of work to do inside the next 8 hours or so.

On top of that I am still coaching at the rugby club this evening as well as having plenty of athletes in the gym to train! As well as all the coaching I am doing at the moment I am still finding the time to train. I have kept to my promise of not touching a barbell until I go away tomorrow, and unless something goes horribly wrong I will stick to that commitment!

It has been a little bit of a challenge not using a barbell although I am looking forward to getting back into my Olympic lifting training once I get back. I would imagine however I am only going to use it for the lifts, squats and pulls. All the accessory work I do will be bodyweight and kettlebell movements, for variety and just so I don’t get stuck in a rut with my training again. I have actually enjoyed training the past few weeks and the below was something I used Friday for my session, it’s a lot of fun!

5 Rounds
8-6-4-2 Reps of:

2x KB Snatch
Overhead Carry x10m
2x KB Clean & Press
Front Rack Carry x10m

1 round of the workout is completing 8-6-4-2 reps on the snatch and C&J as well as doing all of the carry that are required. Rest 2-3 minutes between rounds and then get going on the next one, this workout will probably feel like it’s about 1 or 2 rounds too much but push past that mental barrier and get the work done. A round shouldn’t take you very long to get through at all. For an extra challenge do an entire round without letting go of the kettlebells.

Have fun with this one and don’t let me down! I will be testing next week’s Tuesday Challenge this evening so we have next week sorted out for you all as well. Have a great week and stay STRONG!

 

 

Tuesday Challenge 18/7/2017

Welcome back once again to another chapter in the Tuesday Challenge chronicles! Last week we went slightly easier on things with a cheeky little number on the kettlebell complex in a superset with the always popular Burpee Box Jumps!

Things have been going well in the gym this past week for those of my athletes that are still in one piece! We discovered last week my kickboxer didn’t come out of his fight as unscathed as we though he was at first, turns out he has probably torn one of the ligaments in his hand! Not cool but it means he is going to be forced to rest for a week or so. Not the end of the world and will probably mean he will come out of it stronger in the long run, very frustrating for him in the short term however!

My training personally is very different at the moment. With my back still not at 100% I have decided I won’t be using a barbell until I get back from my holiday. This will be the first time since I opened a gym (August 2013) that I will be having some time off. I want to maximise this rest time so until I go away I will be training without doing any barbell movements.

I am going to use the football bar and possibly the Trap bar, but no flat-bar work at all. The majority of my training will be utilising Kettlebells and Bodyweight exercises, which I have done in the past when I have been injured. Far too many athletes get a little niggle somewhere and just slam the breaks on in training. ANY injury can be worked around, you just have to be smart about what you do and what intensity you take movements to.

In the past we have had athletes train with broken bones, dislocations and general aches/pains. Always remember being strong is a choice that only you can make, so if you are weak either physically or mentally then that is down to choices that you have made!!

Anyway, before I get carried away with a rant on weak people let’s get focussed on getting STRONG:

10-1 Reps of:

2x KB Thrusters

Box Jumps

Wall Balls

Heavy Russian KB Swing

***20m Sled Push @ 1.5 Bodyweight between rounds***

So you guys should all know the drill by now. First you do the thrusters, then the jumps, then the wall balls, then the swings before moving the sled for the 20m prescribed. Reps are decreasing by 1 every round, you should view the sled as your rest stop and look for continuous movement through the rest of the workout.

Have fun and make any changes that you need to. I did this workout last Friday with a couple of my athletes and we used an 8kg wall ball as that is the only one we have currently and a 32kg kettlebell for the swings. Sled was at 150kg and used 20kg KBs for the Thrusters, it got ugly towards the end but that’s the whole point!! Have fun and I’ll catch you all next time, stay STRONG!!

Tuesday Challenge 13/6/2017

Another week down in 2017 and it is time for a new Tuesday Challenge. The gym here at Unit G6 has gone crazy in the past few weeks so I am going to keep this weeks edition short and sweet.

This week is a good one. Will take you less than 20 minutes to get done but you’ll be feeling the effects of it for a lot longer than that I can assure you! We are going to do an interval style session, 1 minute of work followed by 1 minute of rest. This week is not for the faint hearted and although looks easy is a bit of a kick to the nuts, as is tradition!

Complete 3 Rounds of the below, 1 Minute of work followed by 1 minute of rest:

1 Min. Max Reps Box Squats @ 100% Bodyweight
1 Min. Rest
1 Min. Max Reps Bench Press @ 75% Bodyweight
1 Min. Rest
1 Min. Max Reps Deadlift @ 125% Bodyweight
1 Min. Rest

So the workout begins with 1 minute max reps on a box squat at 100% Bodyweight. So for example I weight 90kg so that is what I had on the bar, you complete as many good reps as possible in 60 seconds followed by a minute of complete rest.

Next you are on the bench. To work out what weight you need multiply your bodyweight in KG by 0.75. So my calculation was 90(KG)x0.75 which came out to 67.5kg as my working weight. I did the reps at 60kg as I have a weak bench and wanted a weight that was challenging but not going to crush me. Max reps in 1 minute of this followed by 1 minute of complete rest.

Next up was deadlifts, to calculate the weight needed I multiplied my bodyweight in kg by 1.25. My calculation was 90×1.25 which gives me a working weight of 112.5, I rounded this up to 120 to make up for the bench being weak. Following 1 minute of max reps I then had a minute of rest, then completed the above another 2 times through to give me 3 complete rounds.

If you work your weights out and they are too heavy to get a good amount of quality reps in the make the following adjustments:

Squats @ 75% BW (BW in KG x 0.75)
Bench @ 50% BW (BW in KG x 0.5)
Deadlifts @ 100% BW (Step on the scales and read what it tells you!)

Please be sensible with your weight selection for this workout. If you need a hand with judging what numbers you should be doing then please email me and I will endeavour to help you out and make reasonable choices. As always have fun, keep it tight and sexy and stay STRONG! Next week is a VERY spicy one, stay tuned……

Tuesday Challenge 6/6/2017

Welcome back once again to another Tuesday Challenge. We are having a hell of a week here at Unit G6, Off season training has already started for my field sport athletes and we are gearing up for our biggest and best pre season yet!

If you guys out there want to join us through the journey of pre season for the first time ever this summer we will be offering a subscription service which we will be launching over the coming weeks where we will send you every single workout that our athletes are doing this Pre Season.

Enough about the future, let’s talk about the past…The last couple of weeks at the gym have been CRAZY!!! We are busier than ever, thank goodness we doubled the size of our training facility last year because with the amount of interest in Unit G6 at the moment we are almost out of space in the new gaff!!

I wouldn’t change it for the world though, over the last few weeks we have welcomed athletes from a range of different sports including football, rugby, field hockey, K1, CrossFit, MMA, Powerlifting and a couple of people that just want to train to be better at life!

I have always said you do not have to be fit to join our facility, just willing to turn up a minimum of twice a week and give the session all that you got! As one of my athletes put it so eloquently to me once “Anyone can join, but it’s not for everyone”. I couldn’t have put it any better myself!

As much as I really love coaching I also love the training too. I haven’t been as active as I could have been over the past week. Not because I have been too busy coaching, I will always make the time to train myself as I think it is very important I lead by example.

The reason I couldn’t train as much as I would have wanted the past week is because I popped my hamstring demonstrating a 1 leg Deadlift last Monday. As the majority of my training is Olympic Lifting, where loading the hamstrings is very important, I decided just to take a complete rest week. As some of you may know hamstrings are a very dodgy muscle, once they go they are unlikely to ever mend themselves back to as strong as they were before.

Usually when it comes to injuries I am a bit of an idiot and tend to try and train around them. Last week however even I knew that wouldn’t be the smartest thing to do, so ended up just doing what I could. I feel so much better for it this week however both mentally and physically.

I snatched and front squatted Monday evening before I started coaching and despite my hamstring being a little tight after the session everything went awesome. I finished the day by testing out this week’s Tuesday Challenge once everyone had finished up for the day. Take a look at what we got for you this week below:

4 Rounds:

Double KB Front Rack Walk: x20m
Double KB Cleans: x10 reps
Double KB Front Rack Walk: x20m
Double KB Front Squats: x10 reps
Double KB Front Rack Walk: x20m
Double KB Push Press: x10 reps
Double KB Front Rack Walk: x20m
Double KB Alternate Leg Reverse Lunges: x10 total (5 each side)
Double KB Front Rack Walk: x20m

All of the movements above we have done previously so they shouldn’t need explaining. If you need a reminder on what any of the moments are then I’m more than certain that Google can help you out with that.

You should be using the same weight of kettlebell for all movements in the round. So you shouldn’t use 20s for the walk then pick up 16s to do the cleans. I want you to do round 1 at a fairly light weight and then use heavier kettlebells every round thereafter.

If you do need a hand with this one or have any questions for me at all then hit me up on the emails. If not then have fun and get this one done. In my opinion this is not as bad as some of the previous kettlebell complexes we have had on here! Stay STRONG and I’ll catch you all next week!

Tuesday Challenge 30/5/2017

The final Tuesday Challenge of April is here. I hope that you gave last week your all, 100% effort was required in memory of a true hero.

This week we are taking it slightly easier as I am aware last week’s workout was a lot of volume for even the most well conditioned athlete. I am going to lay off of the chat for this week and just give you guys the meat and veg of what you’re here for, a good workout challenge!

For Time:

80x Calories Airdyne/Rowing Machine
30x Alternate Arm Dumbbell Snatch + Press
60x Calories Airdyne/Rowing Machine
30x Alternate Arm DB Clean + Press
40x Calories Airdyne/Rowing Machine
30x Alternate Arm DB Snatch + Press + Clean + Press
20x Calories Airdyne/Rowing Machine

Workout is quite self explanatory and as usual looks a lot easier than it actually is. Try to keep a constant pace on the cardio machine, do not go out of the gate too fast! On the Dumbbell movements you are looking to accumulate 30 total reps, 15 each side. You must do 1 rep left arm, 1 rep right arm. You can’t do 5 on one side and then do 5 on the other, you have to use alternate arms every rep.

I’m going to leave it there for this week, if you need any help or further instruction on this workout then please drop me an email. If you’re goo to go then go hard, smile and have fun. Stay STRONG and I’ll catch up with you guys next time!

 

Tuesday Challenge 9/5/2017

Welcome back to the blog where it is time for another Tuesday Challenge workout. Last week we had a cheeky chipper, punctuated with 20 burpees between each movement to add a bit of extra spice and to keep that heart rate nice and high.

Last week also saw the introduction of a new movement into the Tuesday Challenge programming with the Double Under. If you cannot do these I would suggest that you start your workout every day with some skipping, even if you can only single under the rope for now and build up into double unders at a later date. Skipping is an awesome exercise, especially in a warm up. It’s going to raise your core temperature nicely, prepare your joints for heavy lifting as well as work on your co-ordination and agility.

This week there will be 3 separate sections to the workout, all of which are to be complete back to back. The only real break we will be taking during this session is to set up the next station that we will be working on, this should take you no more than 5 minutes to organise. The workout will go as follows:

10-1 Reps Each Arm:
Landmine Reverse Lunge and Press (Weaker side worked first)

10-1 Reps:
DB Renegade Rows
DB Hang Squat Cleans

20-2 Reps:
Calories on Airdyne/Rower/Ski Erg
Alternate Arm KB Snatch

If you are unsure on what any of these movements are then please copy and paste them into Google and a video will be sure to pop up. Those of you that have done your S&C Level 2 certificate with me will know what a Renegade Row is and those of you who have done my “Day with Dunc” will know all about the landmine lunge and press!

So the top two sections of this workout the reps will decrease by 1 every set (E.g. 10-9-8-7-etc). On the bottom couplet you do 20 calories on your hosen torture implement, then 20 total reps on KB Snatch working 1x left arm, 1x right arm until all the reps are completed. This means on the first set you will accumulate 10 reps on each arm for 20 in total, please do not do 20 reps each side!

I think that is enough chat for this week. I haven’t actually tried this one out just yet so am itching to get out onto the gym floor and crush this one with you. Have fun and let me know how you get on with this! I’ll catch up with you all next week, any questions at all get at me on email. Be sure to smile and remember that this is fun, as always stay STRONG!

Tuesday Challenge 28/3/2017

The final Tuesday Challenge of March is upon us already. I can’t believe the first quarter of 2017 is already done and we’re moving into Spring, the gym is getting a bit warmer as well! As some of you may know that have been to Unit G6 we only have 2 temperatures, too hot and too cold. The past couple of weeks we have moved away from the igloo conditions we train in for the winter and more towards the greenhouse effect the sun has in the summer months. In fact it was so pleasant on Monday that I tested out today’s Tuesday Challenge in shorts and a t-shirt, we’re not quite into vest season just yet!

I hope we all enjoyed our every minute on the minute fitness extravaganza from last week. I benched for the first time in maybe 6 months because of that workout, so I have now scheduled my next bench session in for late September. My shoulders do not agree with a bench press movement, especially on a flat-bar. Occasionally I will bench using a football bar which does not seem to aggravate my shoulder as much as a straight bar does, but either way it is not a fun movements for me. Dips and press up variations are the one for me, maybe some floor press occasionally!

On to this week and I though it was time we did some movements that are slightly heavier in skill execution than we have previously seen, so what better time than the start of Spring to get some cleaning done! This week we will be doing a deadlift, then a clean or power clean if you prefer, into a clean and jerk. The reps for these movements will be as follows:

The Big Spring Clean

Round 1: Deadlift x10 – Clean x8 – Clean & Jerk x6
Round 2: Deadlift x9 – Clean x7 – C&J x5
Round 3: Deadlift x8 – Clean x6 – C&J x4
Round 4: Deadlift x7 – Clean x5 – C&J x3
Round 5: Deadlift x6 – Clean x4 – C&J x2
Round 6: Deadlift x5 – Clean x3 – C&J x1

So the next discussion is what should I do if I can’t do cleans with a barbell? Get a couple of kettlebells and in place of 1x rep of clean you will do a clean + a front squat. In place of the barbell clean and press you will do double kettlebell clean + front squat + press, one of these complexes will replace 1x rep of barbell clean and press.

So if you are confident you are a skilled enough athlete to do this session as it is above with the full movements then we need to talk about what sort of weight we are going to use! You will complete this workout at 75% of you bodyweight. So I weigh 90kg yesterday so I did 90×0.75 which gave me a weight of 67.5kg to complete this workout with. So I decided to do it at 70kg in the end as I did a few warm up rounds at 50 so getting a couple of 10s and sliding them onto the end of the bar was a lot easier than mucking about with 1.25 plates.

No I am a slightly above average Olympic lifter, I train the lifts about 4 times a week at the moment and can power lean and jerk 100kg. So, 70kg on this workout was about the right place for me to be. If you feel you may need to scale this back a bit in order you stay safe with the movements then feel free to. Those of you that have been emailing me the past few weeks after something a bit more technical then this is the one for you!

So there we have it, another week and another workout. Let’s close out the first quarter of 2017 strong and make sure we have a lot of fun with this one. This will serve as a good opportunity for some of you to get a good amount of skill work done with the barbell in a state of fatigue! Stay STRONG and see you all next week!

Hill Sprints

Louie Simmons from Westside Barbell often uses the following analogy to explain the “Force-Velocity Curve”:

“if you try to throw a bowling ball as far as possible, it won’t go very far because the mass (read: force) is so great.

If you try to throw a whiffle ball as far as possible, you’ll also end up with a short throw because the whiffle ball offers minimal mass to push against. A baseball, on the other hand, can be thrown far because it’s a perfect blend of force and velocity.”

Keeping this above in mind, hill sprints offer similar advantages! They are basically a “sweet spot” between lifting and sprinting, the best of both worlds.

Hill Sprints:

Find a steep hill and complete the following:

8 x 40M – Walk Back as Recovery

***REST 5 MINUTES***

8 x 20M – Walk Back Recovery