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SPQR Fitness: Vires et Honestas
http://spqrfit.blogspot.com/2009/04/vires-et-honestas.html
Wednesday, 22 April 2009. Some of you have been asking what “Vires et Honestas” means at the end of every blog post and on the whiteboard. Quite simply it is the Latin for “Strength and Honour. 8221; Most of you should recall this phrase from the movie “Gladiator” Russell Crowe’s title character Maximus uttered it repeatedly to his cohorts in the Roman Legions and later to his Gladiator comrades. Why do we use it at SPQR Fitness? Part might not be so clear. Of more intense interval and sprint work; we ig...
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SPQR Fitness: May 2009
http://spqrfit.blogspot.com/2009_05_01_archive.html
Sunday, 31 May 2009. How is it June already? Mon 1 June 2009). Back to Clean and Jerk assistance exercises today, followed by some hang squat cleans in the conditioning routine. I know it is for time, but remember, form comes first, then intensity; if you need to slow down to perform the exercise correctly then so be it. A new progression on the buy in this time, muscle-ups and hand stands. Give them both your best shot. 1 min total handstand (wall assisted if required). Back Squat (High Bar): 5x5. In an...
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SPQR Fitness: Vires et Honestas part 2
http://spqrfit.blogspot.com/2009/11/vires-et-honestas-part-2.html
Sunday, 1 November 2009. Vires et Honestas part 2. In one of my earlier posts I explained the whole "Vires et Honestas" slogan we use at SPQR (read it here. The thoughts I put down in that post are especially clear to me today after a disappointing session with the University sports team I coach. Why weren't the players there? Often, the difference between a winner and a loser is that the winner believes he will win, the loser believes he might win. The winner may not be any better than you physicall...
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SPQR Fitness: June 2009
http://spqrfit.blogspot.com/2009_06_01_archive.html
Monday, 29 June 2009. OK, Sorry for the lack of workouts posts the last couple of days. Plans are afoot and will be revealed on Wednesday. GU1 Strength and Conditioning. Friday, 26 June 2009. Back Overhead (Saturday 27 June 2009). We haven't looked at Overhead squats in a while so let's hit them for a quick Saturday workout. Buy In: Pistol Progressions. Strength: OHS 5x2, 1x1. Front Squat 10-15 reps. Tyre sledge hammer slams. Cash Out: 100 jump rope - 50 double unders. GU1 Strength and Conditioning.
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SPQR Fitness: August 2009
http://spqrfit.blogspot.com/2009_08_01_archive.html
Saturday, 8 August 2009. Chris and Tim have just started to work out with us at SPQR and are currently undergoing the "essential movements" classes to get them up to speed on the wide variety of functional movements they will have to perform in the gym and to introduce them to the intensity of effort required in the workouts. After looking at the form and working on technique, the workout was;. As many rounds as possible in 12 minutes of;. 5 Power Clean (Chris @ 20Kg, Tim @ 15 Kg). Way to go guys! Remain...
spqrfit.blogspot.com
SPQR Fitness: SPQR latest news
http://spqrfit.blogspot.com/2009/09/spqr-latest-news.html
Wednesday, 30 September 2009. Apologies for the lack of updates - get set on doing a workout of the day for friends of the site and it all goes out the window. What? You aren't following the daily workout over at http:/ www.funckey.co.uk? Head on over there right away and get cracking. You want me to make it easy for you? The whiteboards are also up so your times will be up there for all to see. What better incentive could you need to push that little bit harder? In other news, SPQRFitness has been named...
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SPQR Fitness: Monday evening
http://spqrfit.blogspot.com/2009/10/monday-evening.html
Tuesday, 27 October 2009. Tim came over for an evening session and learned a new movement - the sumo deadlift. This is a great accompaniment to the standard deadlift and concentrates more on the quadriceps. It's also often slightly easier for the taller athlete, like Tim. The workout format was the same as the morning session -. 3 sets of 5 sumo deadlift followed by a conditioning routine -. 5 rounds for time of;. The shot above is Tim after he finished the workout - the huge grin says it all! We will be...
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SPQR Fitness: UK Strength and Power Series News
http://spqrfit.blogspot.com/2011/02/uk-strength-and-power-series-news.html
Friday, 11 February 2011. UK Strength and Power Series News. The UK Strength and Power Series. Qualifier dates and locations are now LIVE! SPQR will be there and look forward to seeing you. The UK Strength and Power Series is a strong man (or woman) event designed for the rest of us. You don't need to be Mark Felix (or Geoff Capes for those old enough to remember him) to enter; it's a fun filled day with lots to do for the whole family. GU1 Strength and Conditioning. Daily Workout has moved. GU1 Strength...
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SPQR Fitness: April 2009
http://spqrfit.blogspot.com/2009_04_01_archive.html
Thursday, 30 April 2009. Darned Eyptian architecture (Friday 1 May 2009). Back to the press today. People often ask why we don't bench press so much in our workouts and I explain to them that the press is a far superior exercise to accomplish basically the same result - that and I don't have a bench in there yet ;). Jumping Jacks x 30 (4 count). Pyramid conditioning for time. So on level 1 you do 1 pull-up, 2 push up, 3 squat, level 2 you do 2 pull-ups, 4 push up, 6 squat etc. Optio 1.7.1. Wall Squat x 15.
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