Last Few Sessions

Wednesday, June 20, 2018 @ CSIO

Single Arm Farmers Walk 3 x 30 metres @ 40kg

a1) Front Squat 2 x 5 @ 60kg, 5 @ 100, 3 @ 120/135/153kg

a2) Repeat Lomg Jump 3 x 5

b) Deadlift 5 @ 120kg, 3 @ 160/180/203kg

c) Skater Squat 3 x 10

 

Friday, June 22, 2018

@ AC Hub

Bench Pull Max Test up to 1 @ 135kg

@ Garage

a1) Bench Press 2 x 5 @ 60kg, 5 @ 80, 3 @ 102.5, 3 @ 117.5, 3 @ 132.5, 15 @ 102.5kg

a2) BPA 3 x 20

a3) Shoulder ER 3 x 15

b1) DB Incline Press 2 x 20

b2) DB Row 2 x 20

c1) BW Triceps Extension 2 x 20

c2) DB Curl 2 x 20

 

Monday, June 25, 2018 @ Garage

Scap Push-up, Wall Slide, Band Dislocates 2 x 10

a1) Military Press 10 @ 20kg, 5 @ 40, 5 @ 60, 5 @ 72.5, 3 @ 80, 5 @ 90, 10 @ 72.5kg

a2) Neutral Grip Chin-up 3 x 5

b1) Body Row 2 x 20

b2) TRX Push-up 2 x 20

@ AC Hub

a1) High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 140, 5 @ 155, 3 @ 175, 3 @ 195, 3 x 5 @ 155kg

a2) Box Jump 3 x 5 @ 36″

a3) Calf Raise 3 x 15

b1) KB Swing 3 x 10 @ 44kg

b2) Single Arm Farmers Walk 3 x 30 metres @ 44kg

 

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Last Few Sessions

Forgot to log a few again.

Wednesday, June 13, 2018 @ Garage

Front Squat up to 5 @ 145kg

Deadlift up to 5 @ 190kg

Skater Squat 3 x 8

TRX Fallout 3 x 20

Calf Raise 3 x 15

 

Thursday, June 14, 2018 @ Garage

Scap, Band Dislocates

Bench Press up to 6 @ 125kg

DB Incline Press 2 x 20

Row 5 x 10

Curls 2 x 40

Pushdown 2 x 25

 

Sunday, June 17, 2018 @ Garage

Cat-Camel, Hip 90, Hip CARs

a1) High Bar Squat 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 145/165/185, 3 x 5 @ 145kg

a2) Seated Jump 3 x 5

b1) KB Swing 3 x 10 @ 40kg

b2) Calf Raise 3 x 15

b3) Fast Flutter 3 x 20 sec

 

Monday, June 18, 2018 @ Garage

Scap Push-up/Wall Slide, Band Dislocates 2 x 10

a1) Military Press 5 @ 40kg, 5 @ 60, 3 @ 67.5, 3 @ 77.5, 6 @ 85, 10 @ 67.5kg

a2) Neutral Grip Chin-up 3 x 5

a3) Band Face Pull 2 x 20

b1) TRX Push-up 2 x 20

b2) Body Row 2 x 20

c) BB Curl 10 @ 20/30/35/40/30/20kg

d) Band Pushdown 2 x 25

 

Tuesday, June 19, 2018 @ Garage

Airdyne Gibala 10 mins workout

Barbell Aerobics – 10 mins, 10 reps of exercise every 30 seconds

 

 

Last Two Workouts

Been training but not logging.

Sunday, June 10, 2018 @ Garage

Cat-Camel, Hip 90-90, Hip CARs

a1) High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 160, 5 @ 175

a2) Repeat Vertical Jump 3 x 5

b) HB Squat 3 x 6 @ 120kg

c1) KB Swing 3 x 10 @ 48kg

c2) Calf Raise 3 x 15

d) Single Arm Farmers Walk 3 x 30 metres @ 48kg

 

Monday, June 11, 2018 @ Garage

Cat-Camel, Hip 90-90

Scap Push-up, Wall slide, band dislocate 2 x 10

a1) Military Press 5 @ 40kg, 5 @ 62.5, 5 @ 72.5, 6 @ 82.5, 12 @ 62.5

a2) Chin-up 3 x 5

b1) Body Row 2 x 20

b2) Suspended Push-up 2 x 20

c1) Band Face Pull 2 x 20

c2) DB Curl 10 @ 30lbs, 8 @ 40, 6 @ 50, 4 @ 60, 15 @ 30

Last Few Sessions

Sunday, April 22, 2018 @ Vault Barbell

Chin-up 4 x 6

Log Press 3 x 5 @ 135, 2 x 3 @ 185, 2 x 3 @ 205, 2 x 3 @ 225

Band Face Pull 3 x 15

Farmers Walk 4 x 100 feet @ 200lbs

Yoke Walk 2 x 100 feet @ 455lbs, 2 x 100 feet @ 545lbs

 

Monday, April 23, 2018 @ CSIO

CSR 3 x 12

KB Swing 3 x 10

MB Scoop Throw 3 x 5 @ 50-40-30-20-10lbs

MB Shouldering 3 x 10 @ 150lbs

 

Tuesday, April 24, 2018 @ AC Hub

TGU 3 x 1

a1) Military Press 5 @ 20kg, 5 @ 40, 5 @ 60, 3 @ 67, 3 @ 75, 5 @ 85kg

a2) Band Face Pull 3 x 15

b1) Front Squat 5 @ 70/90/110kg

b2) Box Jump 3 x 5 @ 36″

c) Squat 5 @ 110kg, 5 @ 150, 3 @ 165, 3 @ 190, 3 @ 210kg (belt)

d) High Bar Squat 3 x 10 @ 110kg

e1) DB Bench Pull 4 x 12

e2) Calf Raise 3 x 15

Front Squat, Deadlift and Accessories

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

 

 

 

Jumps, Front Squat, Bench Press and Accessories

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

Last Two Sessions

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