Tuesday Challenge 22/8/2017

Hello to everyone joining us this week. Welcome back to another edition of Tuesday Challenge and the penultimate one for August 2017. When I first started doing these back in January this year it was a way of me making sure I made use of the blog section on my website so to see so many people checking in every week for the next edition is awesome!

I hope that we had a lot of fun with last weeks brutal workouts, I don’t know about you guys but the Trap bar piece at the end toasted my forearms! Our Trap bar here at Unit G6 is particularly sharp as well so my new callus cream has been put to good use over the past week!

Last week’s Tuesday Challenge was a good test for my back as well and it held up well under the pressure. I’m back into the Oly lifting every day now too and have started the infamous Russian squat cycle yesterday too. I am hoping all of the pre-hab and core work I’ve been doing will be enough to see me through the next 6 weeks.

Anyway, back to the fitness that is on offer for you all this week. Check out this week’s Tuesday Challenge below:

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 8/8/2017

Welcome back again guys and gals to another week of the Tuesday Challenge. I am going to keep the introduction brief this week as I have a lot going on today.

I have been coaching all morning and am very busy with admin and training myself this afternoon. Getting back into training has been a lot of fun this week although my body is really starting to feel the effects of my effort, doing lots of volume at light weights for the next 2 weeks.

After that I am going to start the Russian Squat routine and a new pulling cycle that I am hopeful will strengthen my back up so that we do not have any more episodes like the one from a couple of weeks ago!

Anyway, let’s take a look at what we are going to be getting up to for our Tuesday Challenge this week:

I can confirm this one is a lot of fun, trust me! With the Burpees try and keep moving as fast as possible through them. Pick a number and hit that every time, I went for 5 in a row then took a step back, a nice deep breath then cracked on with the next set of 5. You could also take this approach but work up to 4 if needed.

Have fun and I’ll catch you all next week, stay STRONG!!

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 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!!

DSW Tuesday Challenge 11/7/2017

Welcome back to another week of the Tuesday Challenge. Last week was a slightly easier one but none the less we still got you working hard! The most challenging part of last week was working back up the rep ladder after that round of 2.

The past week for myself personally has been a bit of a tough one. I have really struggled with my training due to a lower back issue. Normally when I feel like this I have a “go-to” routine of stretching that releases my glutes, piriformis, hips, quads, hamstrings and adductors. On this occasion of back pain however it has not helped in the slightest and I am now relatively resigned to the fact that maybe I have actually hurt my back!

I will not be seeking medical help with this however, all a doctor is going to do is tell me to rest and take it easy. This is not me and I really cannot understand the logic behind this type of thinking, I have a weakness so the best way for my body to fix that weakness is to REST? Usually when we find weakness surely the best thing to do would be to STRENGTHEN the weakness so that the dysfunction doesn’t continue?

Just my two cents for the day there and obviously I am not a medically trained professional! We’ll see how the next couple of weeks go, I am going on holiday for the first time in 3 and a bit years at the end of the month and I cannot wait for it. Perhaps what my body needs is actually just a good rest!

Despite not being able to do my usual mix of training that involves a lot of Olympic movements and squats is the best thing for me at present. I found in the weeks leading up to the injury I wasn’t enjoying my time under the bar as much as before and I had lost my fire and passion for each training session.

As I remind you guys each and every week this is meant to be a fun thing, the fact I wasn’t having fun doing it suggests I need the break away from the bar and a period of time doing other things. This doesn’t mean not training, I’d have to have a REAL injury for that to happen, but rather setting new goals and challenges away from the barbell.

For the next few weeks leading up to my holiday I have decided on doing no barbell movements whatsoever and instead have a period of time where I am just going to use kettlebell and bodyweight exercises to stay strong!

This is reflected in this weeks Tuesday Challenge where we will be using a kettlebell complex and bodyweight movement to have a super fun time and to gain some fitness. Check it out below:

KB Complex: 2-4-6-8-10 Reps Each Side
Burpee Box Jump Overs: 10-8-6-4-2

1 Reps of the KB Complex is as follows: Clean-Front Squat-Thruster-Push Press-Revers Lunge Right Leg- Reverse Lunge Left Leg

So you are to complete 2 full reps on your non-dominant side, then 2 full reps on your dominant side before moving on to the Burpee Box Jump Overs. You should know the drill from there people!

If you need a hand on this one then please give me a shout but having tested it on a couple of my athletes already today I have been told that this is a very “humbling” workout. As always make sure that you’re having fun and stay STRONG! I’ll atch you next time.

Tuesday Challenge 4/7/2017

Welcome back for another Tuesday Challenge boys and girls. I can’t believe how fast these things come round each week! We have been busy as usual over the past week, coaching athletes both in the gym and at a local rugby club for their pre-season training.

As well as that we ran a British Weightlifting Level 1 course over the weekend and had a fantastic group of coaches in who really threw themselves into the course content and arrived ready to learn some new things!

I have been swamped with work the last month or so, can’t remember the last time I had a day off! The funny thing with that however is that I seem to be a lot more productive with my time the more work that I take on.

I have ALWAYS been like that. Back in school everything was done at the last minute, exact same thing with assignments when I was at University and now in my own business the more pressure I put myself under the more work I produce and the quality also seems to be a lot higher!

Speaking of quality let’s get into this week’s Tuesday Challenge shall we. I have put this bad boy together this morning and completed it alongside one of my newer athletes who has been making superb progress since he started with us just over 4 weeks ago. Check it out below:

10-8-6-4-2-4-6-8-10 Reps of:

2x KB Deadlifts
2x KB Cleans
Press Ups
2x KB Push Press
Recline Rows

I have been promising you guys something slightly “easier” after the beating of the last couple of weeks and so here we are. You must use the same weight of kettlebell for all of the KB movements. If you do not have access to kettlebells then sub them for dumbbells and seriously, find yourself a better gym to train in!!

Until next time have fun and stay STRONG!!

Tuesday Challenge 27/6/2017

Hello one and all and welcome back to another week of the DSW Tuesday Challenge. Last week we hit the spicy one, we completed the session last Thursday during the Conditioning sessions we have here in the evenings. Everyone complained about it, one person was still feeling the effects yesterday but all of them were glad that the took on and took down the challenge of “The Spicy Peanut”.

As usual we are busy here at Unit G6 and all of our athletes hard work over the past 8-12 weeks has come to show over the last few days. It started last Wednesday when our athletes that has been training to pass her fitness tests to get into the London Fire Brigade attended her testing day. She smashed it, making it a lot further that she had done before when she went to a trial day. They were due to let her know how she got on Friday via email but couldn’t wait that long and emailed her on Thursday to offer her a place on the 8th and final stage of selection!

Saturday saw our K1 kickboxer dominate his opponent across three 2 minute rounds, there are plenty of adjectives I could use to describe his performance. Professional, calculated, smart but none better than the word already used…dominant. The performance was so impressive that there is serious talk of a title shot in October.

Finally on Sunday we had one of our Online Olympic Weightlifting athletes Mike max out after his first 12 week cycle with us. I am extremely pleased to say he managed to Snatch 100kg and C&J 130kg at 70(ish) KG bodyweight. 100kg Snatch is a big milestone for any Olympic weightlifter and is a bit of a “right of passage” in the sport so I am really pleased to be a part of the journey with Mike, getting him over the final hurdle!

Anyway, enough bragging about their accomplishments and let’s talk about how we are going to get our own fitness better this week. So I know last week was a good amount of volume so this week will be slightly different.

In the past I have produced workout on the Tuesday Challenge that you could do anywhere, or ones that were specifically designed to be done in commercial gym settings or “wellness centres” as I like to call them. These council locations and chain gyms aren’t really gyms anymore!!

This week’s workout is designed to be done in garage gyms, CrossFit boxes or anywhere that lets you drop barbells, use chalk, has HEAVY sandbags and HEAVY tyres. Check out what we’ll be doing this week and what you should be doing:

As fast as possible using proper technique complete:

Barbell C&J: x20 reps (M@60kg/F@45kg)
Sandbag/D-Ball to Shoulder: x15 reps (M@60kg/F@30kg)
Tyre Flips: x10 Reps (If your tyre isn’t off a HGV or is wrapped in a nice plastic cover with handles on it then it’s not a tyre!!)

***REST 5-10 Minutes then go back up the ladder, starting on the tyre flips!!****

If you can’t C&J a barbell with safe and proper technique then use dumbbells or even better would be some kettlebells. Use a weight that is going to provide a bit of a challenge, if it doesn’t challenge you then it will never change you! As always, Have fun, keep safe and I’ll see you all here next week for more of the same! Stay STRONG!!!


Tuesday Challenge 20/6/2017

So Pre-Season 2017 is upon us, as an athlete this used to be my most hated time of year! All the fitness testing and running, I just wanted to smash people and play rugby! Unfortunately however if you want to play all season long and play well, you will need to get fit during the summer months in order to do that!

For the first 4 weeks of our Pre season we are going to be focusing on General Physical Preparedness and a little bit of hypertrophy work for those that need it. For the majority however they have had some weeks off now just doing nothing but rest, so the initial priority with these guys is to get them moving again after their time off and set the expectations over the coming weeks.

I wrote this workout during our first ever pre season back in August 2014, everyone that has been a member of DSW fitness UK during the summer months has done this workout at some point. This workout has probably become our most infamous creation to date. This is a test of many things…character, endurance and most of all general work capacity. Ladies and not ladies, I give you DSW’s “The Spicy Peanut”

The Spicy Peanut

10 Rounds for Time: 

500m Run
40m Walking Lunge
30 Russian KB Swings (20kg men/12 ladies)
20 Burpees
10 Pull Ups

There is a 2 hour time cap on this workout so if you do not complete all 10 rounds once you have been going for 2 hours stop there and make a note of where exactly you got to. If you get all 10 rounds done in under 2 hours make sure you make a note of your time before collapsing into a sweaty heap on the floor!

For those of you that can’t do pull ups then either do 15x jumping pull ups or 20x recline rows as a sub. Know your limits before starting, leave your ego at the door on this one and be prepared to go deep into the pain cave!!

Any advice that you need from me then please contact me via email, death threats can also be sent there as I know precisely how this one feels! Have as much fun as you can with this one and I’ll see all of you back here next week for something not quite as terrible. Stay safe and 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……