Very sore hamstrings.
Mobility warmup
A1 Sumo deadlift 115x5, 130x5, 150x5
A2 RDL 60x8,8
B1 Cybex iso pulldown 100x8,8
B2 Cybex adv. shoulder press 80x8,8
C1 BB rev. lunge 60x8,8
C2 Seated calf 70x8,8
D1 Plank 2x45s
At home: rolling + stretching
Saturday 31 January 2009
Thursday 29 January 2009
Wednesday 28 January 2009
Training 28th Jan 2009: BP/GPP 1.1.2
Mobility warmup
A1 Bench 70x5, 77.5x5, 87.5x9
B1 One arm Cybex CSR 80x7
C1 DB flye 20'sx8
C2 DB bent lateral 15'sx8
D1 Rolling tri extn vs mini 15'sx6
D2 DB curl 15'sx6
E1 Plank 2x45s
F1 Chin machine abs #3x15,15
F2 45o back raise vs green band x15,15
F3 Hanging leg raise BWx15,15
At home - foam rolling/tennis ball + stretching
A1 Bench 70x5, 77.5x5, 87.5x9
B1 One arm Cybex CSR 80x7
C1 DB flye 20'sx8
C2 DB bent lateral 15'sx8
D1 Rolling tri extn vs mini 15'sx6
D2 DB curl 15'sx6
E1 Plank 2x45s
F1 Chin machine abs #3x15,15
F2 45o back raise vs green band x15,15
F3 Hanging leg raise BWx15,15
At home - foam rolling/tennis ball + stretching
Monday 26 January 2009
Training 26th Jan 2008: SQ/GPP 1.1.1
Mobility warmup
A Squat 110x5, 127.5x5, 145x5[PR]
B GHR w. miniband BWx15
C1 Pullups BWx11
C2 Military press 50x12
D1 Stepups 25'sx15
D2 Standing calf raise 180x12
E1 Ghetto reverse hyper BWx15,15
At home
A1 Plank 2x45s
A2 Spreadeagle medball situp 2x15@2kgs
A3 Seated medball rotation 2x15@2kgs
Foam rolling/tennis ball + stretching
A Squat 110x5, 127.5x5, 145x5[PR]
B GHR w. miniband BWx15
C1 Pullups BWx11
C2 Military press 50x12
D1 Stepups 25'sx15
D2 Standing calf raise 180x12
E1 Ghetto reverse hyper BWx15,15
At home
A1 Plank 2x45s
A2 Spreadeagle medball situp 2x15@2kgs
A3 Seated medball rotation 2x15@2kgs
Foam rolling/tennis ball + stretching
Sunday 25 January 2009
Training 25th Jan 2009: DL
Trained with The Rush.
A Sumo DL 140x3, 150x3, 160x5
B Military press 60x5, 65x1
C Various stuff x many
A Sumo DL 140x3, 150x3, 160x5
B Military press 60x5, 65x1
C Various stuff x many
Wednesday 21 January 2009
Training 21st Jan 2009: BP
A Bench press 72.5x3, 82.5x3, 92.5x5
B T-bar row to chest, wide-grip 50x10,8,6
B T-bar row to chest, wide-grip 50x10,8,6
Training 20th Jan 2009: KB Conditioning
24kg KB on all exercises
A1 KB clean & press x6
A2 DB renegade row @18kg x6
A3 KB TGU x3/side
A4 Single-arm KB squat x8
A5 One-hand KB swing x15
2 rounds.
A1 KB clean & press x6
A2 DB renegade row @18kg x6
A3 KB TGU x3/side
A4 Single-arm KB squat x8
A5 One-hand KB swing x15
2 rounds.
Sunday 18 January 2009
Training 18th Jan 2009: MP
A1 Military 50x3, 55x3, 62.5x5
A2 Pullups BWx11, neutral chins BWx8, chins BWx6
A2 Pullups BWx11, neutral chins BWx8, chins BWx6
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