Squat Training + Military Press and Close Grip Bench

Posted: December 7, 2017 in Uncategorized

Wednesday, December 6, 2017 @ Vault Barbell

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Front Squat 3 x 5 @ 75kg

a2) Hip Mobility x 3

b1) Squat 3 @ 105kg, 2 @ 135, 3 @ 165, 3 @ 187.5, 3 x 3 @ 210 (belt)

b2) Repeat Long Jump 3 x 5

c) High Bar Squat 5 x 5 @ 165kg

d1) TRX Plank 3 x 20 sec

d2) Chin-up with Pause at top and bottom 3 x 5

e1) Back Extension 3 x 15

e2) Calf Raise 3 x 15

 

Thursday, December 7, 2017 @ AC Hub

a) BTN Press 10 @ 20kg, 5 @ 40kg

b1) Military Press 5 @ 52kg, 5 @ 60, 8 @ 69kg

b2) Bench Pull 5 x 10 @ 70kg

c1) Close Grip Bench Press 5 @ 70kg, 5 @ 82, 5 @ 95, 10 @ 110kg

c2) Palms up Band Pullapart 4 x 15

 

PM @ Home

Airdyne 10 mins Gibala workout

A1) DB Shoulder Press 2 x 10

A2) DB Lateral Raise 2 x 15

B1) DB Hammer Curl 10 @ 40, 12 @ 30, 15 @ 20

B2) BB Curl 10, 12, 15 @ 45lbs

C) Band Pushdown 3 x 20

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