Last Two Sessions

Posted: December 21, 2017 in Uncategorized

I irritated my back about 10 days ago and had to rest it a bit before resuming training.

Sunday, December 17, 2017 @ Vault Barbell

Bench Press with Feet up 5 x 5 @ 105kg

Band Pullapart 5 x 15

Body Row 5 x 10

BW Squat 2 x 10

Wall Hip Hinge with Reach 2 x 10

Side Plank 2 x 20 sec

Plank 2 x 20 sec

Push-up 2 x 20

DB Curl 3 x 12

 

Thursday, December 21, 2017 @ AC Hub

Cat-Camel, Hip 90-90, Hip CARs

a1) Front Squat 3 x 5 @ 60kg, 5 @ 80kg, 3 @ 100/110/120kg

a2) Seated Jump 3 x 5

b) Bench Press 2 x 5 @ 70kg, 3 @ 100, 3 x 5 @ 120, 3 @ 130, 2 @ 135, 1 @ 140kg – pause first rep of each set.

c) Bench Pull 2 x 12 @ 60kg, 2 x 10 @ 70kg, 2 x 8 @ 80kg

d) Side Plank 2 x 20 sec

e) Stir the Pot + Rollout 3 x 10 each

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