Archive for November, 2017

Power Circuit

Posted: November 30, 2017 in Uncategorized

Thursday, November 30, 2017 @ AC Hub

a1) Squat Jump with Bulgarian Bag 3 x 6 @ 50lbs

a2) Push Press Throw with BB 3 x 6 @ 50lbs

a3) Alternating Step-up Jump 3 x 6 each leg

a4) MB Slam 3 x 6

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Tuesday, November 28, 2017 @ Home

a1) SL KB DL 3 x 10

a2) Explosive Push-up 3 x 10

b1) MB Slam 3 x 10

b2) KB Swing 3 x 10

Airdyne 10 mins Gibala Workout

 

Wednesday, November 29, 2017 @ Stadium

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Chin-up with Pause at top and bottom 3 x 5

a2) Stir the Pot + Rollout 3 x 10

a3) KB Swing 3 x 10 @ 80lbs

b1) Front Squat 3 x 5 @ 135, 3 @ 225, Squat 1 @ 315, 5 @ 375, 3 @ 425, 3 @ 475 (belt), 8 @ 375

b2) Hip Mobility x 3

b3) Band Long Jump 3 x 5

Thursday, November 23, 2017 @ Home

Airdyne 10 mins Gibala Workout

 

Friday, November 24, 2017 @ CSIO

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Front Squat 3 x 5 @ 70kg, 3 @ 100, 5 @ 140, 3 @ 158, 1 @ 175, 5 @ 140

a2) Hip Mobility x 3

a3) Seated Jump 3 x 5

b1) Bench Press 2 x 5 @ 70kg, 5 @ 105, 3 @ 120, 3 @ 135, 12 @ 105

b2) Cybex CSR 5 x 12

Wednesday, November 22, 2017 @ Home

a1) McGill Curl-up 3 x 15 sec, Side Plank 2 x 20 sec, Birddog 2 x 10

a2) Military Press 5 @ 45, 5 @ 95, 3 @ 135, 3 @ 150, 8 @ 170, 10 @ 135

b1) Pendlay Row 3 x 10 @ 70kg

b2) KB Swing 10 @ 32kg, 2 x 10 @ 40kg

b3) TRX Plank 3 x 20 sec

c1) Deadlift 3 @ 242, 1 @ 308, 1 @ 352, 5 @ 402, 3 @ 452, 1 @ 502, 8 @ 402 (straps)

c2) Hip Mobility x 3

This workout was killed, completed in 45 mins including warm-up. Find myself running short on time a lot so trying to find ways to build accessory work into the warm-up and have 2 focus lifts for the day to get things done quicker.

 

Thursday, November 23, 2017 @ AC Hub

a1) Body Weight Squat 3 x 10

a2) BTN Press 3 x 10

b1) SL KB DL 10 @ 24kg, 2 x 10 @ 28kg

b2) Chin-up with Pause at Top and Bottom 3 x 5

c1) Rotational Lunge 3 x 10

c2) Mountain Climber with Ball 3 x 10

Pendlay Row + Power Clean from Hip + Push Press 3 x 5 @ 60kg

 

 

Last Two Sessions

Posted: November 20, 2017 in Uncategorized

Friday, November 17, 2017 @ AC Hub

a1) Bench Pull 5 x 10 @ 60kg

a2) Hands Free Front Squat 4 x 6 @ 70kg

b1) DB Military Press 4 x 10 @ 60lbs

b2) KB Swing 3 x 10 @ 36kg

b3) DB Lateral Raise 2 x 15 @ 30lbs, 15 @ 30 + 10 @ 25 + 10 @ 20

c) DB Curl 10 @ 40+30+20, 10 @ 35+25+15, 10 @ 30+20+10

d) Triceps Pushdown 3 x 20

 

Monday, November 20, 2017 @ AC Hub

a1) Body Row 3 x 10

a2) Reverse Lunge on Platform 3 x 10

b1) Back Extension 3 x 10

b2) Push-up 3 x 10

c1) Stir the Pot 3 x 10

c2) Overhead Squat 3 x 10

Thursday, November 16, 2017 @ AC Hub

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Hands Free SSB Squat 3 x 6 @ 65kg

a2) KB Swing 3 x 6 @ 36kg

b) Deadlift 3 @ 120kg, 1 @ 140, 5 @ 156, 5 @ 180, 5 @ 205

c) High Bar Squat 5 @ 70kg, 3 @ 110, 5 x 5 @ 150

d1) Calf Raise 3 x 12

d2) Mountain Climber with Ball 3 x 12

Sunday, November 12, 2017 @ Stayfit

a1) Military Press 8 @ 45, 8 @ 95, 8 @ 115, 8 @ 130, 12 @ 150

a2) McGill Curl-up 3 x 15 sec, Side Plank 2 x 20 sec, Birddog 2 x 10

b1) Squat 3 x 5 @ 135, 3 @ 225, 5 @ 325, 5 @ 375, 5 @ 425 (belt) – felt way better than last week, getting used to low bar again.

b2) Hip Mobility x 3

b2) Seated Jump 3 x5

c) Deadlift 3 @ 225, 1 @ 315, 5 x 5 @ 345

d) Reverse Lunge with SSB 8 @ 60/65/70kg

e1) Ring Chin-up 5 x 5

e2) Back Extension with Bar on Back 3 x 12 @ 40lbs

e3) Stir the Pot 3 x 12