Dave's Gym

You Are Viewing

A Blog Post

A day in the life. Thursday 12th Jan 2012.

I thought it might be interesting for you to see what the various boys and girls at Dave’s is up to in their training.

Dave – Trying to get fitter and lighter for The Thunderwalk, a 54 mile, 24 hour trek through Wales in May.

Blergh . . . today is a prowler session with Matt Richardson. Not content with merely pushing and pulling the infernal contraption, which trust me is more than hard enough, we’re also going to take an Olympic bar and some weights down to the park as well. The workout will look something like this:

50m prowler sprint pushing x 3

50m prowler sprint pulling with a harness x 3

Add some weight and do it all again – 3 x push and 3 x pull

Attach some rings or a TRX and do some explosive drag and push drills.

Circuit of death – 100m prowler push while your partner does cleans, presses, rows, deadlifts, etc with the bar for 20 mins non-stop.

Dan Bishop – Trying to be the world’s first 18 stone footballer.

A conditioning circuit with a difference for Bish today, who’s going to be training with Matt Strong.

1 rep dumbbell snatch each side. (Heavy)

2 reps Romanians. (Also heavy)

3 reps Bench press. (Incredibly heavy)

4 reps Chin ups from a dead hang. No kipping crossfit boy. (Body weight – which is really heavy)

5 reps Ab rollouts. (Not heavy just hard)

Repeat 5 times. Followed by some sprints on the rowing machine.

Rhod – Getting back in shape after knee surgery.

A cardio session for Rhodders today who will be back on the weights next week.

Light jog 15mins.

Interval sprints 30 secs on 30 secs off for 5 mins.

Balance work on a BOSU ball.

TRX pistol squats – 3 sets of 15 reps on each leg.

Skipping – 3 rounds of 100 rotations.

Zoe – Also doing the Thunderwalk.

Zoe likes training but hates the mind numbingness of steady pace cardio. Death to the crosstrainer, long live the squat rack.

5 min bike.

5 min jog.

Superset of Bench press/Bent over row – 3 sets 15 reps.

Superset of Squats/Romanians – 3 sets 15 reps.

Superset of Chins/Dips – 3 sets 5 reps

Circuit – 8 jerks, 8 rear leg elevated split squats each leg, 400m row for 4 circuits.

Leave a Reply