Military Press and Deadlift + Circuit and Complex

Posted: November 23, 2017 in Uncategorized

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

 

 

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