Monday, April 9, 2018 @ AC Hub
Cat-Camel, hip 90-90, hip CARs
Scap Push-up/Floor Slide 2 x 10
a1) Turkish Get-up 3 x 1 each
a2) Crawl 3 x 20m
b1) Front Squat 2 x 5 @ 60kg, 5 @ 90, 3 x 5 @ 110kg
b2) Paused Box Jump 3 x 5
c) Deadlift 5 @ 110kg, 5 @ 150/165/190kg
d) DB Bench Pull 4 x 12
e1) DB Incline Press 3 x 12 @ 90lbs
e2) Calf Raise 2 x 15
f) 6 Way Shoulder 2 x 10
Thursday, April 5, 2018 @ AC Hub
Missed logging a few this past week.
a1) Turkish Get-up 3 x 1 each
a2) Single Arm Farmers Walk 3 x 25 yards each side
b1) Front Squat 5 @ 60kg, 5 @ 90, 5 @ 112, 5 @ 130, 5 @ 146
b2) Box Jump 5 @ 30″, 2 x 5 @ 36″
c) Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 95, 5 @ 110, 8 @ 125 – pause first rep of each set.
d) Bench Pull 10 @ 70kg, 3 x 10 @ 80
e1) Reverse Lunge with Front Foot Elevated 3 x 10 @ 50lbs bulgarian bag
e2) Calf Raise 2 x 15
Wednesday, March 21, 2018 @ Home
a1) TGU 3 x 1
a2) Tall Kneeling KB Lift 3 x 5 each side
b) Military Press 5 @ 45, 5 @ 95, 3 @ 145, 3 @ 160, 10 @ 180
c1) KB Swing 3 x 6
c2) Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 140, 5 @ 170, 3 @ 422lbs, 1 @ 472lbs
d1) Pendlay Row 4 x 10 @ 70kg
d2) SL KB DL 3 x 8 @ 40kg
Monday, March 26, 2018 @ Vault
Cat-Camel, Hip 90-90, Hip CARs
TGU 3 x 1
a1) Seated Jump 3 x 5
a2) Squat 2 x 5 @ 70kg, 5 @ 105, 5 @ 145, 3 @ 160, 3 @ 185, 3 @ 205, 1 @ 215 (belt), 1 @ 225 (belt)
b) Military Press 5 @ 40/50/60/70/80/85/90kg
c) Chin-up 5 x 6
Sunday, March 18, 2018
Cat-Camel, Hip 90-90
a1) TGU 3 x 1
a2) Crawl 3 x 20 metres
b1) Repeat Vertical Jump 3 x 5
b2) Front Squat 2 x 5 @ 135, 5 @ 225, 3 x 5 @ 280
c) Deadlift 5 @ 120kg, 5 @ 160, 3 @ 185, 3 @ 205, 5 @ 185 (straps), 10 @ 160 (straps)
d1) Chest Supported Row 4 x 12
d2) DB Military Press 3 x 12 @ 60lbs
Monday, March 19, 2018 @ AC Hub
a1) Explosive Push-up 3 x 5
a2) MB Slam 3 x5
a3) Scoop Throw 3 x 5
b1) Back Extension 3 x 10
b2) Squat with Bulgarian Bag 3 x 10
b3) Stir the Pot + Rollout 3 x 10
Gibala 10 mins bike workout
Saturday, March 17, 2018 @ AC Hub
Been getting my sessions in but not great at logging them lately.
Cat-Camel, Hip 90-90
a1) Turkish Get-up 3 x 1 L/R @ 35lbs
a2) Single Arm Farmers Walk 3 x 20 metres @ 44kg
b1) Squat Jump with Bulgarian Bag 3 x 5
b2) Front Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 130, 3 @ 145, 1 @ 162, 1 @ 180kg
c) Bench Press 2 x 5 @ 70kg, 5 @ 100, 5 @ 113, 3 @ 128, 1 @ 143kg – pause first rep of each set.
d1) Bench Pull with Pause 4 x 10 @ 60kg
d2) Calf Raise 3 x 15
e) Bulgarian Squat 3 x 10
Tuesday, February 27, 2018 @ Stadium
a1) Side Plank with Adductor Squeeze 3 x 20 sec
a2) Repeat Vertical Jump 3 x 5
b) TRX Row with pause 3 x 12
c) Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 265, 3 @ 300, 3 @ 340
d) Bench Press 2 x 5 @ 135, 3 @ 230, 3 @ 265, 4 @ 295 – pause first rep of each set.
e) Reverse Lunge 3 x 10
f) Calf Raise 2 x 15
Sunday, February 25, 2018 @ Stadium
Cat-Camel, Hip 90-90, Hip CARs
a) Military Press 5 @ 45, 5 @ 95, 3 x 8 @ 135
b) Front Squat 5 @ 135, 5 @ 185, 3 x 5 @ 225
c1) Reverse Lunge 3 x 15
c2) Back Extension 3 x 12
d1) Lat Pulldown 3 x 15
d2) TRX Flutter 3 x 10
d3) Calf Raise 3 x 15
