Archive for January, 2018

Sunday, January 21, 2018 @ Stadium

Cat-Camel, Hip 90-90, Hip CARs

a1) Stir the Pot 3 x 15

a2) Seated Jump 3 x 5

a3) Chin-up with Pause in top and bottom 5 x 5

b) Squat 2 x 5 @ 135, 5 @ 225, 5 @ 315, 5 @ 355, 3 @ 405, 3 @ 455 (belt), 2 @ 475 (belt), 1 @ 505 (belt)

c) Military Press 8 @ 95, 8 @ 135, 5 @ 155, 8 @ 175

d1) SL KB DL 3 x 8 @ 80lbs

d2) Calf Raise 3 x 15

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Thursday, January 18, 2018 @ Stadium

Cat-Camel, Hip 90-90, Hip CARs

a1) Pallof Hold 3 x 20 sec

a2) Squat Jump 3 x 5 @ 45lbs

b1) Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 3 @ 315, 1 @ 345

b2) TRX Row with Pause 3 x 10

c) Bench Press 2 x 5 @ 135, 3 @ 225, 5 @ 240, 3 @ 275, 3 @ 305 – pause first rep of each set.

d1) Walking Lunge 3 x 10 @ 45lbs

d2) KB Swing 3 x 10 @ 60lbs

d3) Calf Raise 2 x 15

Sunday, January 14, 2018 @ Stadium

Cat-Camel, Hip 90-90, Hip CARs

a1) Seated Jump 3 x 5

a2) Stir the Pot + Rollout 3 x 10

b1) Squat 5 @ 135, 5 @ 225, 5 @ 315, 5 @ 355, 10 @ 405 – felt pretty good so did extra reps here, set was very difficult.

b2) Pause at top and bottom Chin-up 5 x 5

c1) Military Press 8 @ 45. 8 @ 115, 8 @ 135, 10 @ 150

c2) SL KB DL 3 x 8 @ 40kg

 

Tuesday, January 16, 2018 @ Stadium

Cat-Camel, Hip 90-90

a1) DB Incline Press 3 x 12 @ 80lbs

a2) Repeat Long Jump 3 x 5

b1) Rope Row 3 x 15

b2) Mountain Climber with Ball 3 x 10

c) Pause Front Squat 5 @ 135, 5 @ 185, 3 x 5 @ 235

d) Deadlift 5 @ 225/315/335/355/375

e1) Face Pull 2 x 20

e2) BB Curl 2 x 20

e3) BW Triceps Extension 2 x 20

Friday, January 12, 2018 @ AC Hub

Cat-Camel, Hip 90-90, Hip CARs

a1) Bench Pull 4 x 15 @ 60kg

a2) Squat Jump with Bulgarian Bag 3 x5

b1) Walking Lunge with Bulgarian Bag 3 x 10

b2) Bench Press 2 x 5 @ 60kg, 5 @ 95, 5 @ 110, 5 @ 124kg – pause first rep of each set.

c) Front Squat 5 @ 70kg, 5 @ 100, 3 @ 115, 3 @ 132, 3 @ 150kg

d) Single Arm Farmers Walk 2 x 20 metres each side

Tuesday, January 9, 2018 @ Stadium

Cat-Camel, Hip 90-90

a1) Mountain Climber with Ball 3 x 10

a2) Repeat Vertical Jump 3 x 5

b1) Pause Front Squat 5 @ 135, 5 @ 185, 3 @ 235, 3 x 5 @ 255

b2) TRX Row 3 x 15

c1) Deadlift 3 @ 225, 3 x 5 @ 315

c2) DB Bench Press 3 x 12 @ 100lbs

Last Few Session

Posted: January 7, 2018 in Uncategorized

Missed logging a few sessions but haven’t been training too much.

Tuesday, January 2, 2018 @ Reps with Campbell

Cat-Camel x 5, Hip 90-90

a) Front Squat 2 x 5 @ 135, 5 @ 225/2275/310

b1) Bench Press 5 @ 135, 5 @ 185, 3 @ 225/250/285/285/285 – pause first rep of each set.

b2) Chin-up with Pause at top and bottom 5 x 5

c1) Walking Lunge 3 x 10

c2) Stir the Pot + Rollout 3 x 10

 

Sunday, January 7, 2018 @ Stadium

Cat-Camel x 5, Hip 90-90, Hip CARs x 5

a1) Seated Jump 3 x 5

a2) Stir the Pot 3 x 15

b) Squat 5 @ 135, 5 @ 225, 1 @ 295, 3 @ 335, 3 @ 380, 3 @ 435 – actually felt really good and moved well.

c) Military Press 5 @ 95, 5 @ 125, 5 @ 145, 8 @ 160

d1) Rope Row 3 x 12

d2) SL KB DL 3 x 8 @ 80lbs