Archive for August, 2017

Last Few Sessions

Posted: August 29, 2017 in Uncategorized

Been Training since CASSA Provincials but just forgot to log most stuff. Here are the most recent sessions:

Tuesday, August 22, 2017 @ Vault Barbell

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) KB Swing 3 x 10

a2) Ring Fallout 3 x 10

b) Front Squat 2 x 5 @ 70kg, 5 @ 120/140/155kg

c) Axle DL (15″) 3 @ 130kg, 3 @ 180, 4 x 4 @ 210, 2 @ 235 (belt), 2 @ 260 (belt), 10 @ 210 – straps on all sets.

d1) Chin-up 5 x 5

d2) Front Raise 2 x 15

d3) DB Curl 2 x 15

 

Wednesday, August 23, 2017 @ Home

a) Fat DB Clean and Press 2 x 3 @ 75, 3 @ 95, 5 x 3 @ 115

b1) DB Row 4 x 12 @ 120lbs

b2) Bench Press 5 @ 60kg, 5 @ 90/105/115/105/90kg

c1) Behind Head Band Pulldown 2 x 15

c2) DB Curl 2 x 15

c3) Shoulder ER 2 x 15

c4) Band Pushdown 2 x 15

 

Thursday, August 24, 2017 @ Vault Barbell

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Ring Flutter 3 x 12

a2) Seated Jump 3 x 5

b) High Bar Squat 5 @ 70kg, 5 @ 90, 3 @ 125, 3 @ 155, 3 @ 180, 3 @ 200 (belt), 5 x 10 @ 125kg

c1) Pendlay Row 4 x 10 @ 75kg

c2) Calf Raise 3 x 15

c3) Push-up 3 x 10

 

Sunday, August 27, 2017 @ Home

a1) SL KB DL 3 x 8 @ 40kg

a2) Body Row 3 x10

b1) Hands Free Front Squat 3 x 10 @ 70kg

b2) KB Swing 3 x 10 @ 40kg

 

Monday, August 28, 2017 @ Home

a) Fat DB Clean and Press 2 x 5 @ 75, 2 x 3 @ 125, 2 x 1 @ 145, 2 x 5 @ 125 – clean and press each rep.

b1) Bench Press 2 x 5 @ 70kg, 3 @ 95/110/122.5/110/95

b2) Band Pullapart 5 x 15

c) DB Row 4 x 12 @ 120lbs

d1) DB Lateral Raise 3 x 15 @ 20lbs

d2) Seated DB Press 3 x 15 @ 40lbs

e1) Overhead Plate Extension 3 x 15 @ 25kg

e2) DB Curl 3 x 12 @ 30lbs

 

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Thursday, August 3, 2017

@ Gryphon Football

Stair Sprint 10 sets on 75 sec

@ Vault Barbell

Turkish Get-up 3 x 1 @ 40lbs

Axle Clean and Press (one clean) 2 x 6 @ 155, 2 @ 205, 1 @ 245 (belt), 1 @ 275 (belt), 1 @ 295 (belt), 2 x clean only @ 315 (belt)

Video of 295

 

Axle Push Press from Rack 3 @ 275 (belt)

Axle Military Press 2 @ 225, 2 x 8 @ 155

DB Bench Press 2 x 15 @ 90lbs

 

Friday, August 4, 2017 @ Gryphon Football

a1) Scoop Throw 4 x 6

a2) Push Press Throw 4 x 6

a3) MB Slam 4 x 6

b1) Cable Row 5 x 10

b2) BTN Snatch Grip Press 5 x 10

c1) Rope Face Pull 3 x 20

c2) Bar Hang 3 x 30 sec

d1) Rope Pushdown 3 x 15

d2) Band Groin 3 x 20

e1) BB Curl 3 x 20

e2) Hamstring Curl 3 x 20

Total Body Session

Posted: August 2, 2017 in Uncategorized

Wednesday, August 2, 2017 @ Gryphon Football

a1) Front Squat 5 @ 135/185/225/225/225

a2) Chin-up 5 x 5

b1) Walking Lunge 3 x 10

b2) KB Push-up 3 x 10

c1) KB Swing 3 x 10 @ 80lbs

c2) Mountain Climber with Ball 3 x 10

 

Solid session to help me shake off the vacation. Back at it regular tomorrow.