Per Ardua Personal Training Thurs 23 Feb 2012 Session Samples Clapham 0630 Natalie Marathon Runner 6mins Release TechniqueS (Hamstring) 3 x 25 Cable Combination Row 3 x 25 Cable Combination FB Chest Press 3 x 25 Superset : KB Bent Over Row to Press Ups 3 x 25 Superset : Plank to Bridge to VIPR Clean and Press 0730 Oggie Marathon Runner 5 x 6 85% Snatch 5 x 6 85% Clean and Jerk 5 x 6 85% Bent Over EZ Row 3 x 20 S.Arm Explosive Squat to Press 3 x 20 Lunge to S.Arm Explosive Press 0830 Ruth Strength and Conditoning 2 x 2min Planks 2 x 2min Crab Walks 2 x 2min Wheel Barrels 2 x 2min VIPR Bridge Drag Circuit : 12 x 15sec Sprints @ 20kmh/21kmh/22kmh 12 x 15 Rep VIPR Explosive Routine 12 x 10 KB Plyo Squats 0930 Nadia Phase 3 Rehab 3min Warm Up Run 5 x 10 65% Deadlifts 5 x 6 65% Clean and Jerk 3 x 20 Functional Squat to BB Press 3 x 20 Functional Lunge to BB Press Richmond 1130 Catherine T Marathon Runner TP Treatment PNF Technique Clapham 1600 Yaz Strength and Conditoning Circuit : 4 x 12 KB Bent Over Row to Fatigue Press Ups (AMRAP) 4 x 12 KB Chest Press to VIPR Deadlift to Row (AMRAP) 4 x 30sec Static Press to KB Shoulder Press (AMRAP) 4 x 15 Cable Press Ups to KB High Pulls 1700 Terminator Sports Specific Coaching (squash) Circuit : 4 x 20 S.Arm KB High Pull to KB Pres Ups 4 x 20 VIPR Deadlift to Bent Over Row to VIPR Press Ups 4 x 20 VIPR Clean and Press to Static Press (ALAP) 4 x 20 DB Static Lateral Raise to KB Upright Row (AMRAP) 4 x 20 Pike Press Ups (AMRAP) 1800 Hils Marathon Runner Supersets : 3 x 15 VIPR Deadlift-Row to VIPR Press Ups 3 x 15 VIPR Up and Overs to DB Plyo Squat to Press 3 x 15 VIPR Bridge Reverse Sweeps to VIPR Hand Walks 3 x 15 VIPR Lateral Lunge and Catch to VIPR Static Press 3 x 15 VIPR Squat and Throw to DB Renegade Row |
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CategoriesFortius Training SystemMarathon Training Per Ardua Personal Training new Fortius Training System Personal Training Sports Injuries Therapy Sports Injury Rehab Triathlon Training |
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