Archive for the ‘Uncategorized’ Category

Friday, December 8, 2017 @ Home

a) Squat 3 x 8 @ 70kg

b1) Pause Squat 3 x 5 @ 110kg

b2) KB Row 4 x 10

c) 3 Count Pause Bench Press 3 x 5 @ 100kg

d1) Sumo DL 3 @ 100kg, 3 x 5 @ 140kg

d2) Pallof Chop 2 x 15

e) DB Incline Press 20, 10 reps @ 80lbs (30 TR)

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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

Bench Press Training

Posted: December 4, 2017 in Uncategorized

Monday, December 4, 2017 @ AC Hub

a1) Bench Press 2 x 5 @ 60kg, 3 @ 80, 3 @ 100, 3 @ 115, 3 x 3 @ 129kg – pause first rep of each set.

a2) TRX Row 5 x 10

b1) Close Grip Bench Press 3 x 5 @ 100kg

b2) Rope Face Pull 3 x 20

c1) Squat Jump with Bulgarian Bag 3 x 5

c2) MB Slam 3 x 5

Friday, December 1, 2017 @ AC Hub

a1) Bench Pull 5 x 10 @ 60kg

a2) Shoulder Mobility

b1) Military Press 5 @ 40kg, 5 @ 55, 5 @ 65, 8 @ 73, 8 @ 55

b2) Scap Floor Slide 2 x 10, Scap Push-up 2 x 10

c1) DB Bench Press 16/8/6 @ 100lbs – 30 total reps

c2) Face Pull 3 x 20

d1) Keiser Curl 3 x 15

d2) Rope Pushdown 3 x 15

Power Circuit

Posted: November 30, 2017 in Uncategorized

Thursday, November 30, 2017 @ AC Hub

a1) Squat Jump with Bulgarian Bag 3 x 6 @ 50lbs

a2) Push Press Throw with BB 3 x 6 @ 50lbs

a3) Alternating Step-up Jump 3 x 6 each leg

a4) MB Slam 3 x 6

Tuesday, November 28, 2017 @ Home

a1) SL KB DL 3 x 10

a2) Explosive Push-up 3 x 10

b1) MB Slam 3 x 10

b2) KB Swing 3 x 10

Airdyne 10 mins Gibala Workout

 

Wednesday, November 29, 2017 @ Stadium

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Chin-up with Pause at top and bottom 3 x 5

a2) Stir the Pot + Rollout 3 x 10

a3) KB Swing 3 x 10 @ 80lbs

b1) Front Squat 3 x 5 @ 135, 3 @ 225, Squat 1 @ 315, 5 @ 375, 3 @ 425, 3 @ 475 (belt), 8 @ 375

b2) Hip Mobility x 3

b3) Band Long Jump 3 x 5

Thursday, November 23, 2017 @ Home

Airdyne 10 mins Gibala Workout

 

Friday, November 24, 2017 @ CSIO

McGill Curl-up 3 x 15 sec

Side Plank 2 x 20 sec

Birddog 2 x 10

a1) Front Squat 3 x 5 @ 70kg, 3 @ 100, 5 @ 140, 3 @ 158, 1 @ 175, 5 @ 140

a2) Hip Mobility x 3

a3) Seated Jump 3 x 5

b1) Bench Press 2 x 5 @ 70kg, 5 @ 105, 3 @ 120, 3 @ 135, 12 @ 105

b2) Cybex CSR 5 x 12