Best Z-Health product so far!

Essentials of Elite Performance. Over 6hrs of gold with an overview of R-Phase, I-Phase and S-Phase set over as a three day workshop. Fundamentals of movement and self assessment. A real eye opener on how to move out of pain and into athletic levels of mobility and skill. I've watched it over 4 times now and i'm still absorbing the information presented. Well worth the 200 quid outlay and a must for any serious trainer. The section dedicated to the Arthrokinetic reflex makes the DVD set worth the price alone and you can qualify for CEU's with an online exam.

100m Row

16.2 seconds. Hard!

Chad Waterbury 30 Rep method.

30 Rep Method – this is a more effective twist on the 10 sets of 3 reps method that I've been advocating for a decade. Instead of doing 10 sets of 3 reps, you'll start with a load you can lift no more than six times for the first set.

Next you'll perform a second set of as many reps as possible (usually it'll be less than six reps). Then you'll perform a third set of as many reps as possible.

You'll continue performing as many sets as it takes until you reach 30 total reps.

You'll use the same load for all sets and the reps will decrease with the sets. This is an ideal way to train since you'll never miss a rep, and it's the way I approach muscle building in my book, Huge in a Hurry.

Here's a sample exercise pairing for the upper arms:

	Exercise	Weight	Sets	Reps	Rest
1A	Hammer curl	*	**	***	30 sec.
1B	Lying dumbbell triceps extension	*	**	***	30 sec.

* a weight you can lift no more than 6 times for the first set
** until you reach 30 total reps
*** as many reps as possible

This is an example for one workout. You'll use only one exercise per muscle group and you'll put all your energy into that lift until you reach 30 total reps. Perform the 30-Rep Method three times per week with a different exercise in each workout throughout the week. You can use those same three exercise pairings for all four weeks.

I've tried it already, it's very effective for strength development.

Scott

100m

Scott Storey 16.8 seconds
Sue (Pinky) Quinlan 19.3 seconds

10 min body blast

Try this for size.

50pullups
50 dips
75 pressups
100body weight squats
50 lunges per leg

Non stop, as many reps per set as possible, 10minutes. It's tough on your conditioning

100m Row

Jeremy O'Donovan 16.8 seconds
M Holland 17 seconds

100m

Quinlan! Aka Pinky! 100m in 18.8 seconds.....Legend!