Last Few Sessions

Posted: April 5, 2017 in Uncategorized

Monday, April 3, 2017 @ Stayfit

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 8

Front Squat 2 x 5 @ 70kg, 3 @ 120kg, 4 x 4 @ 150kg

14″ Deadlift 3 @ 170kg, 3 @ 200kg (straps, belt), 5 @ 230kg (straps, belt), 10 @ 200kg (straps, belt)

 

Tuesday, April 4, 2017 @ Home

Push-up 3 x 15

BB Row 3 x 15

Reverse Lunge 3 x 10

Band Pushdown 3 x 20

KB Swing 3 x 10

Band Curl 3 x 20

 

Wednesday, April 5, 2017 @ Gryphon Football

Stair Sprints 8 sets on 90 sec

 

a1) TKE Band Squat 3 x 10

a2) Turkish Get-up 3 x 1 each side @ 40lbs

b) Log Press (one clean) 2 x 5 @ 135, 3 @ 225, 2 @ 250 (belt), 3 x 1 @ 275 (belt)

c) Farmer’s Walk – 60 foot course, fat handles

3 x 120 feet @ 220lbs with drop turn

d) High Bar Squat 5 @ 135/225/295/365, 3 @ 405, 2 @ 425, 1 @ 455

e1) Stir the Pot 3 x 15

e2) Rope Row with Pause 4 x 10

e3) Calf Raise 2 x 15

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