Author Archive

YOUR WEAPON OF CHOICE!?

Posted: November 21, 2013 in Uncategorized

Hi Steve here,

I am sick of people giving excuses about training and committing to. Improving your health.

Training doesn’t need to be confusing, you don’t need tons of equipment or a fancy gym…

Let’s keep it simple…Interval Training

What is your weapon of choice?

I want you to pick your favourite training tool, it can be anything, it can be homemade from the gym or even Bodyweight.

Now WORK

30 sec work-30 sec rest. Constant for 30 mins.

My weapon of choice…The airdyne of course.

20131121-084210 pm.jpg

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DAY 16 – THE MILL COMPLEX’S

Posted: September 27, 2013 in Uncategorized

Hey, Steve Here.

Today marks Day 16 of the programme.

DAY 16

THE WORKOUT

MAIN MOVEMENT

Push Press
5 x 10

Rest till full recover before starting the complex.

COMPLEX

6 Rounds

Deep Squat (Slow and Controlled) x 8
Behind The Neck Press x 8
Thruster (Front Squat To Press) x 8
Jump Squat x 8
High Pull x 8

30-34 Sec rest between rounds.

Perform all right exercises for each movement before moving to the next. Dot rest until you have completed all 5 movements.

ADDITIONAL

10 x Hill Sprints (Optional dependant on how you feel and recover)
Steve,
THE MILL,
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DAY 15 – THE MILL COMPLEX’S

Posted: September 27, 2013 in Uncategorized

Hey Steve here,

THE WORKOUT

DAY 15

MAIN MOVEMENT

Bench Press
5 x 10

Rest until full recover before moving onto the complex.

COMPLEX

6 Rounds

RDL x 6
Hang Clean + Front Squat + Push Press x 6 *
Reverse Lunge x 6 (Each Leg)

30-45 Sec Rest between rounds.

* This exercise is done as one movement so it will look something like; 1 Hang Clean + 1 Front Squat + 1 Push Press… 2 Hang Clean + 2 Front Squat + 2 Push Press… 3 Hang Clean etc until you have completed 6 Reps then move to the next exercise (Reverse Lunge).

Steve,
THE MILL
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DAY 14 – THE MILL COMPLEX’S

Posted: September 27, 2013 in Uncategorized

Hey, Steve here.

I hope your all doing awesome and still killing it through the programme.

DAY 14

THE WORKOUT

MAIN MOVEMENT

Squat
5 x 10

Rest for full recovery before starting the Complex

COMPLEX

6 Rounds

Sumo Squat to High Pull x 8
Behind the neck Press x 8
Squat x 8
RDL’S x 8
Bent Over Rows x 8

30-45 Sec Rest between rounds.

When performing the complex you perform all 8 reps of the first exercise then move immediately to the next exercise and perform all 8 reps, then the next etc….Once you have done all reps for all exercises, rest then repeat
for 6 rounds.

ADDITIONAL

10 x Hill Sprints (Optional dependant on how you feel and recover)
Be sure to let me know how you find it.

Steve, THE MILL
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DAY 13 – THE MILL COMPLEX’S

Posted: September 27, 2013 in Uncategorized

Hey, Steve here.

I hope your all doing awesome and still killing it through the programme.

Today is the start of a slight DELOAD when performing the MAIN MOVEMENT. But we have reduced the rest period on the complex.

WEEK 4

DAY 13

THE WORKOUT

MAIN MOVEMENT

Squat
5 x 10

Rest for full recovery before starting the Complex

COMPLEX

6 Rounds

Bent Over Row x 8
Hang Clean x 8
Thruster (Front Squat to Push Press) x 8
Good Mornings x 8
Jump Squat x 8

30-45 Sec rest between rounds.

When performing the complex you perform all 8 reps of the first exercise then move immediately to the next exercise and perform all 8 reps, then the next etc….Once you have done all reps for all exercises, rest then repeat
for 6 rounds.

ADDITIONAL

10 x Hill Sprints (Optional dependant on how you feel and recover)
Be sure to let me know how you find it.

Steve, THE MILL
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DAY 12 – THE MILL COMPLEX’S

Posted: September 26, 2013 in Uncategorized

Hey Steve here,

THE WORKOUT

DAY 12

MAIN MOVEMENT

Bench Press
5 x 5 (Beginner)
Work up to a 1RM (Advanced)

Rest until full recover before moving onto the complex.

COMPLEX

6 Rounds

Deep Squat (Slow and Controlled) x 8
Behind The Neck Press x 8
Thruster (Front Squat To Press) x 8
Jump Squat x 8
High Pull x 8

1 Min rest between rounds

Same as usual. Complete all 8 reps before moving to the next exercise with no rest in-between exercises.

Steve,
THE MILL
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DAY 11 – THE MILL COMPLEX’S

Posted: September 26, 2013 in Uncategorized

Hey, Steve Here,

Today is Day 11 of THE MILL COMPLEX’S Programme.

Don’t forget to comment below how you are finding the programme or if you have any questions.

DAY 11

THE WORKOUT

MAIN MOVEMENT

Deadlift
5 x 5 (Beginner)
Heavy Triple working to a 1RM (Advanced)
Add 5lb to your last workout.

Rest till full recovery before moving onto the complex

COMPLEX

6 Rounds

RDL x 8
Hang Clean + Front Squat + Push Press x 8 *
Reverse Lunge x 8 (Each Leg)

1 Min rest between rounds.
* This exercise is done as one movement so it will look something like; 1 Hang Clean + 1 Front Squat + 1 Push Press… 2 Hang Clean + 2 Front Squat + 2 Push Press… 3 Hang Clean etc until you have completed 8 Reps then move to the next exercise (Reverse Lunge).

ADDITIONAL

10 x Hill Sprints

You pick your hill, try to keep rest to a minimum and SPRINT.

Steve,
THE MILL
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DAY 10 – THE MILL COMPLEX

Posted: September 17, 2013 in Workouts

Hey, Steve Here.

Today marks Day 10 of the programme.

DAY 10

THE WORKOUT

MAIN MOVEMENT

Push Press
5 x 5 (Beginner)
Heavy Triple to 1RM
Add 5lb to your last workout

Rest till full recover before starting the complex.

COMPLEX

6 Rounds

Sumo Squat to High Pull x 8
Behind the neck Press x 8
Squat x 8
RDL’S x 8
Bent Over Rows x 8

1 Mins Rest between rounds.

Perform all six exercises for each movement before moving to the next. Dot rest until you have completed all 5 movements.

ADDITIONAL

10 x Hill Sprints (Optional dependant on how you feel and recover)
Steve,
THE MILL,
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DAY 9 – THE MILL COMPLEX

Posted: September 17, 2013 in Workouts

Hey, Steve here.

I hope your all doing awesome and still killing it through the programme.

I hope you have been following the programme and seeing the results we have been. If not then start now go H.A.M and you WILL see the results, for sure.

WEEK 3

DAY 9

THE WORKOUT

MAIN MOVEMENT

Squat
5 x 5 (Beginner)
Heavy triple to 1RM (Advanced)
Add 5lb to your last workout

Rest for full recovery before starting the Complex

COMPLEX

6 Rounds

Bent Over Row x 8
Hang Clean x 8
Thruster (Front Squat to Push Press) x 8
Good Mornings x 8
Jump Squat x 8

1 Mins rest between rounds.

When performing the complex you perform all 8 reps of the first exercise then move immediately to the next exercise and perform all 8 reps, then the next etc….Once you have done all reps for all exercises, rest then repeat
for 6 rounds.

ADDITIONAL

10 x Hill Sprints (Optional dependant on how you feel and recover)
Be sure to let me know how you find it.

Steve, THE MILL
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DAY 8 – THE MILL COMPLEX’S

Posted: September 15, 2013 in Workouts

Hey Steve here,

Today is Day 8 of…

THE MILL COMPLEX PROGRAMME

THE WORKOUT

DAY 8

MAIN MOVEMENT

Bench Press
5 x 5 (Beginner)
Heavy Triple To 1RM (Advanced)
Add 5lb to your last workout

Rest until full recover before moving onto the complex.

COMPLEX

5 Rounds

Deep Squat (Slow and Controlled) x 8
Behind The Neck Press x 8
Thruster (Front Squat To Press) x 8
Jump Squat x 8
High Pull x 8

2 Mins Rest Between Rounds.

Same as usual. Complete all 8 reps before moving to the next exercise with no rest in-between exercises.

Steve,
THE MILL
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