10 minute Row @ Easy Pace

Then:
Work Up to Bench Press 1RM

Then:
5x3 Bench Press @ 80% 1RM
Rest 3 min between sets

Then:
Pull-up Ladder:
1st minute do Pull-up
2nd min do 2 Pull-ups
3rd min do 3 Pull-ups
Etc, until you cannot do required number anymore

Then focus on core:

3 x plank for 1 min

3 x side plank for 1 min each side

Woodchop 3 x 12/12

Enjoy

OC

Single Leg Hop Jumps

Heres the vid for the jumps of the previous schedule..

Enjoy

OC

A good way to ensure you cant walk properly for a few days....

This workout should in theory leave you with that aching feeling in your butt and legs that can only mean you've worked hard!

Squats 4 sets x 5reps

Then a 6 way Barbell complex (straight from one exercise to the next, no rest, same weight.

Here goes:

6 x Deadlift

6 x Bent Over Row

6 x Hang Cleans

6 x Front Squats

6 x Push Press

6 x Back Squat

6 x Push Ups

1st Set: 35kgs

2nd Set: 45 kgs

3rd Set: 65kgs

4th Set is optional: 65kgs

Then:

5 sets:

6/6 Lunges

6/6 Step Ups + Hops (I'll try and post a video)

6 x Box Jumps

As much rest as you need in between sets to complete the sets in one.

Thats it... simples!!!

OC

Another 30 min session

Today were going to use the KB's!

For those of you not familiar with Kettlebell Training have a look on youtube for demonstrations.

Better still email me for guidance while using these awesome tools for training.

So here goes:

With a 12,16,20 and 24kg bell in front of you your going to work from the 12 up to the 24 and then back down to the 12.

With the 12 perform:

Snatch

Back down into rack position

Press

Clean

Jerk

Then switch arms and do the same.

Snatch

Back down into rack position

Press

Clean

Jerk

Then drop that bell and up to the 16kgs.... work your way up to the 24 then back down to the 12

Then a 5 min run or row at race pace.

Repeat 2 more times.

Then:

With 2 16kg bells:

Clean/ Front Squat/ Jerk x 3 within 30 secs

Basically every 30secs you perform 3 reps of those exercises for 10 mins.

Thats it!!!

Cheers

OC

Little 30 Min session

4 Rounds of:

Bench Press- 10 reps

Burpees- 10 reps

1 min Rest

4 Rounds of:

KB Front Squat- 10 reps

KB Push Press- 10 reps

1 min Rest

4 Rounds of:

10 Pull Ups

10 Press Ups

1 press up followed by 1 pull up format-1 min rest then repeat for rounds

Rest job done, as I said it only take roughly 30 mins but it certainly gets a little sweat on.

Post results

OC

First Workout To Try Out

Dumbbell Buster

Using a pair of Dumbbells try the following workout:

Clean/ Front Squat/ Jerk Combo (ie One after each other) with a set of DB's- you choose the weight.

Every 30secs you have to do 3 reps of all three.... for 10 mins.

So....

10 mins of 3 reps of Clean/ Front Squat/ Jerk every 30 secs.

Followed by:

5x Front Squats (75% of BW)

10x DB Push Press

As many rounds as you can in 12 mins

Post your weights + reps etc as a comment below

Good luck

OC

Welcome to the new OC Fitness Blog focused on simple beasting!!!

The idea of this new blog is to work alongside my OC Fitness- Weightloss blog.

BUT

The workouts that will be posted on this blog are basically designed to test you to the extreme.

No messing.

Just pure hardcore workouts.

Work hard or go home style.

They are a challenge to you, me, anyone that chooses to do them!

Post your results, the weights you use and how you found it!

Good Luck

OC