Sunday, March 18, 2018

Cat-Camel, Hip 90-90

a1) TGU 3 x 1

a2) Crawl 3 x 20 metres

b1) Repeat Vertical Jump 3 x 5

b2) Front Squat 2 x 5 @ 135, 5 @ 225, 3 x 5 @ 280

c) Deadlift 5 @ 120kg, 5 @ 160, 3 @ 185, 3 @ 205, 5 @ 185 (straps), 10 @ 160 (straps)

d1) Chest Supported Row 4 x 12

d2) DB Military Press 3 x 12 @ 60lbs

 

Monday, March 19, 2018 @ AC Hub

a1) Explosive Push-up 3 x 5

a2) MB Slam 3 x5

a3) Scoop Throw 3 x 5

b1) Back Extension 3 x 10

b2) Squat with Bulgarian Bag 3 x 10

b3) Stir the Pot + Rollout 3 x 10

Gibala 10 mins bike workout

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Saturday, March 17, 2018 @ AC Hub

Been getting my sessions in but not great at logging them lately.

Cat-Camel, Hip 90-90

a1) Turkish Get-up 3 x 1 L/R @ 35lbs

a2) Single Arm Farmers Walk 3 x 20 metres @ 44kg

b1) Squat Jump with Bulgarian Bag 3 x 5

b2) Front Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 130, 3 @ 145, 1 @ 162, 1 @ 180kg

c) Bench Press 2 x 5 @ 70kg, 5 @ 100, 5 @ 113, 3 @ 128, 1 @ 143kg – pause first rep of each set.

d1) Bench Pull with Pause 4 x 10 @ 60kg

d2) Calf Raise 3 x 15

e) Bulgarian Squat 3 x 10

Tuesday, February 27, 2018 @ Stadium

a1) Side Plank with Adductor Squeeze 3 x 20 sec

a2) Repeat Vertical Jump 3 x 5

b) TRX Row with pause 3 x 12

c) Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 3 @ 265, 3 @ 300, 3 @ 340

d) Bench Press 2 x 5 @ 135, 3 @ 230, 3 @ 265, 4 @ 295 – pause first rep of each set.

e) Reverse Lunge 3 x 10

f) Calf Raise 2 x 15

Deload Session

Posted: February 26, 2018 in Uncategorized

Sunday, February 25, 2018 @ Stadium

Cat-Camel, Hip 90-90, Hip CARs

a) Military Press 5 @ 45, 5 @ 95, 3 x 8 @ 135

b) Front Squat 5 @ 135, 5 @ 185, 3 x 5 @ 225

c1) Reverse Lunge 3 x 15

c2) Back Extension 3 x 12

d1) Lat Pulldown 3 x 15

d2) TRX Flutter 3 x 10

d3) Calf Raise 3 x 15

Last Few Sessions

Posted: February 22, 2018 in Uncategorized

Tuesday, February 13, 2018 @ Stadium

Cat-camel, Hip 90-90, Hip CARs

a1) Pallof Chop 3 x 15

a2) Repeat Long Jump 3 x 5

b) Front Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 280, 3 @ 315, 1 @ 350

c) Bench Press 2 x 5 @ 135, 5 @ 225, 5 @ 245, 3 @ 275, 1 @ 310, 10 @ 225

d1) Lateral Squat 3 x 10

d2) Double KB Row 4 x 12

 

Friday, February 16, 2018 @ AC Hub

Hip 90-90, Cat-camel, Hip CARs

a1) KB Swing 3 x 10

a2) MC with Ball 3 x 10

b) Front Squat 5 @ 70kg, 5 @ 90, 3 x 5 @ 127kg

c) Deadlift 5 @ 120kg, 5 @ 160, 3 x 5 @ 180kg

d1) DB Military Press 3 x 12 @ 55lbs

d2) Bench Pull 4 x 12 @ 60kg

 

Sunday, February 18, 2018 @ Stadium

Cat-camel, Hip CARs, Hip 90-90

a1) Stir the Pot 3 x 15

a2) Repeat Vertical Jump 3 x 5

b) SL KB DL 3 x 8 @ 80lbs

c) Squat 5 @ 135, 5 @ 225, 5 @ 315, 5 @ 365, 3 @ 410, 3 @ 460 (belt), 1 @ 495 (belt)

d1) Chin-up with Pause 5 x 5

d2) KB Swing 3 x 10

 

Monday, February 19, 2018 @ Home

a) Military Press 5 @ 45, 5 @ 95, 5 @ 145, 5 @ 165, 5 @ 185, 5 @ 145, 10 @ 95

b) Pendlay Row with pause 4 x 10 @ 60kg

c) DB Rear Delt Raise x 20

d) BB Curl x 20

e) Band Pushdown x 20

 

 

Last Few Sessions

Posted: February 12, 2018 in Uncategorized

Thursday, February 8, 2018 @ Stadium

a1) DB Incline Press 3 x 12 @ 85lbs

a2) TRX Row with Pause 4 x 10

 

Friday, February 9, 2018 @ Forge

a1) Pause Front Squat 5 @ 135, 5 @ 185, 3 x 5 @ 245

a2) Repeat Vertical Jump 3 x 5

b) Deadlift 5 @ 225/315/365/365/365

 

Sunday, February 11, 2018 @ Stadium

Cat-Camel, Hip 90-90, Hip CARs

a1) Squat Jump 3 x 5 @ 45lbs

a2) Stir the Pot + Rollout 3 x 10

b1) SL KB DL 3 x 8 @ 80lbs

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

c) Squat 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 315, 5 @ 365, 5 @ 410, 1 @ 475 (belt), 1 @ 525 (belt)

d) Military Press 10 @ 45, 8 @ 115, 8 @ 135, 10 @ 155

e1) Calf Raise 2 x 15

e2) BB Curl 2 x 15

Wednesday, February 7, 2018 @ Stadium

Cat-Camel, Hip 90-90

a1) KB Swing 3 x 10

a2) Mountain Climber with Ball 3 x 10

b) Front Squat 5 @ 135/185/225/240/275/315

c1) Bench Press 2 x 5 @ 135, 5 @ 210, 5 @ 245, 8 @ 275 – pause first rep of each set.

c2) Rope Row 4 x1 2

d) 3 MD Lunge 3 x 5 each