Archive for September, 2018

Last Few Months…

Posted: September 24, 2018 in Uncategorized

Been training and keeping track of most of it…

 

Sunday, July 15, 2018

Bike 2 hours

Power Clean 5 @ 135/155/185

High Bar Squat 5 @ 60kg, 5 @ 90, 5 @ 110, 5 x 5 @ 140

Calf Raise 3 x 15

KB Swing 3 x 10 @ 48kg

Trx flutter 3 x 30 sec

Monday, July 16, 2018

Scap 2 x 10

Military Press 5 @ 40kg, 5 @ 60, 3 @ 67.5, 3 @ 77.5, 5 @ 87.5, 10 @ 67.5

Neutral Grip Chin-up 3 x 5

BB Curl 35/25/15/5 reps

BPA 35/25/15/5

Push-up 25/20/15/10

Tuesday, July 17, 2018

Scoop throw 3 x 5

Push press throw 3 x 5

Side-side slam 3 x 5

Power Clean 3 @ 135, 5 x 3 @ 185

Gibala 10 mins airdyne workout

Thursday, July 19, 2018

Bench Pull Max test up to 140kg x 1

Repeat Long Jump 3 x 5

Front Squat 5 @ 60/60/90/113/130/148

DL 3-5 x 5 @ 150

Skater squat 3 x 10

STP 3 x 15

Calf 3 x 15

Friday, July 20, 2018

Scap Push-up, Behind head band pulldown 2 x 10

Bench Press 5 @ 97.5, 5 @ 112.5, 8 @ 127.5, 20 @ 97.5 paise first rep

Band Face Pull 2 x 20

Band Muscle Snatch 2 x 20

Body Row 4 x 15

DB Incline 10 @ 70/80/90lbs

BB Curl 10 @ 20/30/40/45kg

BW Triceps Extension 3 x 15

Tuesday, July 24, 2018

Front Squat 5 @ 60/80/100/100/100

Military Press 5 @ 20/40/60/60/60

Double DB Row 3 x 10

KB Swing 3 x 10

Wednesday, July 25, 2018

Power Clean 5 @ 135/185/185/185

High Bar Squat 5 @ 60/90/110/ 135/160, 7 @ 177.5kg

KB Swing 3 x 12 @ 48kg

Calf 3 x 15

Suitcase Carry 3 x 40 metres @ 40kg

Sunday, July 29, 2018

Military 3 @ 67.5, 3 @ 77.5, 5 @ 87.5, 12 @ 67.5

Chin-up 5 x 5

Scap 2 x 10

High Bar Squat 5 @ 60kg, 5 @ 90, 5 @ 110, 5 x 5 @ 150

KB Swing 3 x 12 @ 48kg

Calf Raise 3 x 15

Suitcase Carry 3 x 40 yards @ 48kg

Monday, July 30, 2018

Gibala Airdyne 10 mins

BB Curl/Reverse Curl 2 x 25 @ 20kg

Band Pushdown 2 x 25

Band Face Pull 2 x 25

BB Curl/Reverse Curl 2 x 15 @ 30kg

Push-up 2.x 15

DB Lateral Raise 2 x 15

BB Curl 2 x 10 @ 40kg

Overhead Plate Extension 2 x 10

DB Shoulder Press 2 x 10

Tuesday, July 31, 2018

AM

Complex

Row

Power Clean from Hip

Press

Front Rack Reverse Lunge L

Front Rack Reverse Lunge R

Front Squat

5 @ 45lbs/95/115

Power Clean from Hip 3 @ 135/155/185/185/185

PM

Centenial Park

Short side of hill x 5 reps

Wednesday, August 1, 2018

Front Squat 3 x 5 @ 112.5kg

Seated Jump 3 x 5

DL 5 @ 150/172.5/195

Skater Squat 3 x 12

TRX Fallout 3 x 20

Calf Raise 3 x 15

Thursday, August 2, 2018

AM

Scap 2 x 10

Bench Press 2 x 5 @ 60kg, 5 @ 90, 3 @ 105/130/135, MR @ 105

Band Face Pull 2 x 20

3 Way Band Pullapart 2 x 20

DB Incline Press 2 x 15 @ 60, 2 x 10 @ 80

Pendlay Row 2 x 10 @ 135, 2 x 8 @ 185

Band Pushdown 2 x 20

Band Curl 2 x 20

4 Way Shoulder 2 x 10

PM

Gibala 10 mins Airdyne

Friday, August 3, 2018

Centenial Park

Short side of hill x 5 reps

Saturday, August 4, 2018

Power Clean 2 x 5 @ 135, 3 x 3 @ 185, 3 x 2 @ 205, 3 x 1 @ 225

Explosive Push-up 3 x 5

Body Row 3 x 10

Squat Jump 3 x 5

KB Swing 3 x 5

Sunday, August 5, 2018

Scap

Military Press 5 @ 72.5, 3 @ 82.5, 5 @ 92.5, 10 @ 72.5

High Bar Squat 5 @ 60, 5 @ 90, 5 @ 110, 3 @ 147.5, 3 @ 167.5, 5 @ 187.5

Chin-up 3 x 5

Calf Raise 3 x 15

KB Swing 3 x 15 @ 40kg

Single Arm Front Rack Carry 3 x 40 metres @ 28kg

Monday, August 6, 2018

Airdyne Reverse Tabata Workout

DB Curl 40 @ 20, 30 @ 30, 20 @ 40, 10 @ 50

Band Pushdown 40/30/20/10 reps

Wednesday, August 8, 2018

Front Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 3 @ 120, 3 @ 140, 5 @ 155

Repeat Vertical Jump 3 x 5

Deadlift 5 @ 110, 5 @ 140, 5 x 5 @ 160

Calf Raise 3 x 15

Skater Squat 3 x 12

TRX Fallout 3 x 20

Thursday, August 9, 2018

AM

Bench 5 @ 112.5, 3 @ 127.5, 1 @ 142.5, 10 @ 112.5 – pause 1st rep of each set

3 Way BPA 100 total reps

T Bar Row 5 x 10

DB Incline Press 10 @ 50/70/90

Fat Bar Curl 2 x 20

Over Head Plate Extension 2 x 20

PM

Centenial Park

Long side of hill x 5 reps

Friday, August 10, 2018

Airdyne Gibala 10 mins workout

Monday, August 13, 2018

Scap

Military Press 5 @ 40, 5 @ 60, 5 @ 65, 5 @ 75, 5 @ 85

Chin-up 3 x 5

Band OH Face Pull 2 x 15

Push-up 2 x 25

Band Face Pull 2 x 20

BB Curl 2 x 20

4 Way Shoulder 2 x 10

PM

Centenial Park

Short side of hill x 6 reps

Tuesday, August 14, 2018

Gibala airdyne workout 10 mins

Wednesday, August 15, 2018

Seated Jump 3 x 5

High Bar Squat 5 @ 60kg, 5 @ 90, 5 @ 110, 5 @ 140, 5 x 5 @ 157.5

Calf Raise 3 x 15

KB Swing 3 x 12 @ 48kg

Pallof Chop 3 x 15

Friday, August 17, 2018

Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 115, 7 @ 130 – pause 1st of each set.

T Bar Row 5 x 10

DB Military Press 2 x 15

DB Curl 2 x 15

BW Triceps Extension 2 x 15

BPA 2 x 15

Sunday, August 19, 2018

Rogue Airbike

3 mins warm-up, 8 x 10/20, 3 mins cooldown

Repeat Vertical Jump 3 x 5

Front Squat 2 x 5 @ 60kg, 5 @ 90, 3 x 5 @ 120

DL 3 @ 160, 3 @ 185, 3 @ 207.5

Skater Squat 3 x 12

Calf Raise 3 x 15

TRX Fallout 3 x 15

Tuesday, August 21, 2018

Scap x 2

Military Press 5 @ 40, 5 @ 60, 3 @ 70, 3 @ 80, 3 @ 90

Chin-up 3 x 5

Band Face Pull with Pause 3 x 15

Push-up 2 x 20

Fat Bar Curl 2 x 20

PM

KB Complex 5 reps each @ 20kg

3 rounds

One arm swing

Press

Front squat

One leg row

Rogue Airbike

Gibala 10 mins workout

Thursday, August 23, 2018

Seated Jump 3 x 5

High Bar Squat 5 @ 160, 3 @ 180, 3 @ 200

KB Swing 3 x 15 @ 44kg

Calf Raise 3 x 15

STP 3 x 15

Friday, August 24, 2018

Scap x 2

Bench Press 3 @ 110, 3 @ 122.5, 5 @ 137.5 – pause 1st of each set

T Bar Row 5 x 10

Incline DB Press 10 @ 70, 3 x 10 @ 90lbs

Band Pullapart 3 x 15

DB Curl 3 x 15

Band Pushdown 3 x 15

Sunday, August 26, 2018

Front Squat 2x 5 @ 60kg, 5 @ 90, 5 @ 110, 5 @ 130, 3 @ 150, 3 @ 165

Repeat Vertical Jump

DL 5 @ 110, 5 @ 150, 5 x 5 @ 172.5

Skater Squat 3 x 12

Calf Raise 3 x 15

Mountain Climber with Hands in TRX 3 x 10

Monday, August 27, 2018

Rogue Airbike Gibala 10 mins

Wednesday, August 29, 2018

Rogue Airbike 2 mins easy, 1 mins hard x 6 rounds

Military Press 5 @ 40kg, 5 @ 60, 5 @ 75, 3 @ 85, 5 @ 95

Chin-up 3 x 5

Jump

Front Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 3 x 5 @ 130kg

DL 5 @ 110kg, 5 @ 150, 5 @ 172.5, 3 @ 200, 3 @ 220

Friday, August 31, 2018

5 way shoulder 2 x 10

Bench Press 2 x 5 @ 60kg, 5 @ 90, 5 @ 110, 3 @ 130, 1 @ 145 – pause 1st of each set

T Bar Row 4 x 12

DB Incline Press 15 @ 70, 15 @ 80

Band Face Pull 2 x 20

Fat Bar Curl 100 total reps

Band Pushdown 100 total reps

20/15/10 cal Rogue Airbike

KB Swing 3 x 20

KB Farmers Walk 3 x 80 metres @ 2 x 48kg

Saturday, September 1, 2018

Rogue Airbike 3 mins warm-up, 10/20 x 8, 3 mins cooldown

Sunday, September 2, 2018

Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 150, 3 @ 170, 3 @ 190, 1 @ 210 (belt), 1 @ 230 (belt)

Calf Raise 3 x 15

KB Swing 3 x 10 @ 48kg

Sunday, September 9, 2018

Seated Jump 3 x 5

Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 147.5, 5 @ 165, 3 x 5 @ 192.5 (belt)

5 Way Shoulder 2 x 10

Pause Bench 3 x 5 @ 100

RDL 3 x 10 @ 255

TRX Row 4 x 12

Calf 3 x 15

TRX Mountain Climber 3 x 10

Monday, September 10, 2018

Scap x 2

Military Press 5 @ 40kg, 5 @ 60, 5 @ 67

5, 5 @ 77.5, 5 @ 87.5

Chin-up 3 x 5

Band Face Pull 3 x 20

Push-ups 2 x 25

Fat Bar Curl 2 x 25

Rogue Airbike Gibala 10 mins workout

Tuesday, September 11, 2018

2 rounds

BW Squat x 10

Lunge x 10 each

Step-up x 10 each

Squat Jump x 10

Monday, September 17, 2018

Bench Press 2 x 5 @ 60, 5 @ 80, 5 @ 95, 5 @ 110, 5 @ 125 – pause first rep of each set.

TBar Row 3 x 10, 3 x 8

Wednesday, September 19, 2018

Seated Jump 3 x 5

Front Squat 2 x 5 @ 60kg, 5 @ 90, 5 @ 115, 5 @ 130, 5 @ 150

Deadlift 5 x 5 @ 152.5kg

Calf Raise 3 x 15

Suitcase Carry 3 x 40 metres @ 40kg

BW Squat, R Lunge, Split Squat, Squat Jump 2 x 10 each

Thursday, September 20, 2018

Scap x 2

Shoulder/upper back mobility

Military Press 5 @ 40kg, 5 @ 60, 3 @ 82

5, 3 @ 82.5, 3 @ 92.5

Chin-up 3 x 5

Band Face Pull 3 x 20

TRX Row with Pause 3 x 10

Push-up 3 x 10

Band Pushdown 2 x 20

DB Curl 2 x 20

Friday, September 21, 2018

Lateral Leg Circuit x 2

Posterior Chain Circuit x 2

Yoga Push-up 2 x 10

Band Lat Pulldown 2 x 15

Sandbag Carry 3 x 200 feet @ 65kg

Sunday, September 23, 2018

Gambetta Leg Circuit 3 x 5

Squat 5 x 5 @ 150kg

Pause Bench 3 x 5 @ 105kg

TRX Row 4 x 12

KB Swing 3 x 10 @ 48kg

Calf Raise 3 x 15

TRX Mountain Climber 3 x 10

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