Spartan Insider – 13th Edition

Interesting Image

 

Welcome to another edition of Spartan Insider VIP Newsletter. It’s the end of February and the new Crossfit style programming is getting the heart rates up and the sweat pouring. Two nasty women called Cindy and Linda have made their presence felt with a series of high rep routines.

In case you didn’t know, many Crossfit workouts have women’s names. “Cindy” is a body-weight workout involving 5 Pull ups,10 Push ups and 15 Squats x 10 rounds. “Linda” is a barbell workout involving Bench Press, Deadlift and Power Cleans for 10 reps of each, then 9 reps, then 8/7/6/5/4/3/2 and 1 rep. After that it’s thank you linesmen, thank you ball-boys.

Read on for the latest News.


 

Dave Lambert

Oxygen Health & Fitness

Interesting Image
Interesting Image
Trap Bar Deadlift

The Trap Bar Deadlift is an exercise we have covered in this Newsletter before.This funky looking barbell has gained widespread support among many coaches as a back friendly alternative to the traditional straight bar deadlift. Many lifters, especially men, lack flexibility in the ankle joints and also don’t know how to properly hip hinge to avoid catastrophic back pain when dead lifting. The Trap Bar. Let’s go over again how to do it for best results:

1. Step inside the hexagonal shape with your feet equal distance between front and back of the bar
2. Push your hips and butt back behind you to start bending over towards the floor. Once you’ve tilted over beyond 45 degrees, bend your knees and squat down to reach the handles.
3. Grip the side handles tight, choke them and transfer that same tightness to your lats by pulling your shoulder blades back and down.
4. Brace your stomach like you’re about to take a punch. Stand up by driving your feet into the ground, straightening your legs and thrusting your hips forward. As you approach the top of the lift, squeeze your glutes hard.
5. Wash, rinse, repeat!

Interesting Image
Spotlight

The Tip of the Week is designed to stop you from hyper extending your neck when deadlifting. It’s a common error we see that coincides with lifting heavy stuff off the ground. In order to take the pressure of your neck and ensure optimum technique:

Make a double chin – tuck your chin into your chest.

Interesting Image
watch video
Interesting Image
Bruce Borchardt
Big bad Bruce Borchardt has joined the ranks of VIP Conditioning turning up to his first session last night. A self confessed non runner, Bruce was needing an extra hit of cardio to go with his BOXING session each week. Tyre Flips, Sledgehammers, Battle Ropes and a nice introduction to Sled training with wet slippery grass made for a nice introduction to high intensity training. You won’t always be so lucky with that Sled Bruce, just wait until the grass is dry!
Interesting Image
Mark Burns
Strength transformation of this week goes to Mark Burns who completed 50 Chin Ups (just) with the Purple assistance band this morning. The past few months he has steadily moved through the Chin Up bands with less and less assistance and will soon be chin-upping with no bands, I can just see it. I must mention all Spartans have gone from a steady diet of 3 sets of 6 chin ups in previous programs to 10 sets of 5 so it’s a big jump in volume but Burnsy’s gettin $hit done!

You can’t live without it!

Dave Lambert
Oxygen Health & Fitness
02 4233  2963

 

Lave Lambertlogo.jpg Dave Lambert Facebook.png Dave Lambert twitter.jpg David Lambert YouTube.jpg

Speak Your Mind

*