4x20- Band Pull-Aparts(Red)+ Banded Push-ups
4x12/15- Bi Curl(Purple)+ Tri extensions(red)
4x10 Front Raise to pull-aparts(red band)
I lost my KB(had to give it back to the friend who gave it to me) so that was it for my desire to do 10000 KB swings. It seems that the gyms around here are not going to open in the near future so i´ll have to work on another backup plan.
21/04/2020
300 Push-ups
300 Burpees
300 Jumping Jacks
As fast as possible with a decent form
22/04/2020
YTWI- 30 sec per position
W-rows/preses behind the neck laying down(don´t know if that is the correct name but it seems like a decent description)
Superset- Band Pull-aparts + Over and backs- Red Band 3x20(slow eccentric on both)
10x20 meters sprints starting from push-up position
Banded Push-ups+ Banded Rows- 3x20(purple)
Banded Front raise to pull-apart(behind the neck) 3x10(red band)- those were very,very hard
20 jump lunges + 10 air squats x 3
23/04/2020
25 km Bike ride + abs circuit
24/04/2020
17 KM running on a good pace
26/04/2020
21 km Bike ride + abs
27/04/2020
Push-ups + Fly (purple ) 2x 15/max reps
Side to Side push-ups+ 3 sec ecc push-ups(as explosive as possible)-2x12
Underhand Push-ups + Bi Curl(purple) + Over and Backs(red)-3x12
Diamond Push-ups+ Triceps Overhead Extension(red)-3x12/20
Military Press+ dropset-3x10 (purple) + 3x max (red)
Behind the neck holds + presses- 30 sec hold + 10 presses + max hold x 1
Front Raises- 3x 8 (red band)
3x max Hollow body holds
Bi curl dropset-3x10 as slow as possible with purple band + 3x failure with red
28/04/2020
Cuban Press 3x max (red band)
Military Press dropset + Pull-Aparts- 3x10/failure(Purple/red) + red band on the pull-aparts
Front Raises - 3x 12 (red)
Squats(60-sec hold at the beginning here)-10 slow reps- max hold x 2
Split Squat(Darden)
Side steps with band on ankles 3x10(per side) + 3x10 with the band over knees(red one)
Cossack Squats- 3x 10 per side
Planks- 3x45 sec holds
Last weeks numbers: 100+ km on the bike and 3x4 km runs combined with some band work. It seems that we are going to be without gyms for another month or two. I am already looking to rent a garage in my area and convert it to my provisional gym until we find a new house.It seems like a logical solution to me(and when decide to open the gym I can start buying some equipment on the cheap)
06/05/2020
10km bike
2xGiant sets of(at 80% and than the last one to failure) push-ups:
Pike
Knee to elbow
Diamond
Wide
Same scheme for Rows with Purple band(+ extra hold on last set):
Wide overhead grip
Underhand close grip
one-hand with a slight twist
2x Supersets of: Prone arm circles +EZ bridge holds
4x- jumping lunges + squat holds
2x Bulgarian split squats( honoring my country) + some more band work(facepulls,cuban press and pull-aparts)
5 km run+ full-body workout(Mountain Dog style 3x10 on all of the exercises)
Bulgarian Split squat with band purple
Romanian Deadlift- Purple band
Banded push-up(starting with Iso hold and then 3x10 slow reps- purple band)
One-arm Crossover - black band
Rows(dropsets)- supinated- purple-black-red + iso hold with purple on last set
OHP- Purple
Pull-aparts - 3x20 -red
Lateral raises - red
6 ways-red
Hammer curls- purple
kickbacks-3x20-red + overhead tri ext with red 3x20
calf raises 5x20 + 5 plank holds
We are finally back at it again. I was getting used to running a lot (again) and I probably overdid it on the bike too the last 2 weeks (almost 200km) but it was a nice change-up. Since we are back at the gym I can finally get my hands on a barbell so I suppose that the cardio is going to go a bit down. 02/06/2020
Power Clean + Clean- 1+1- 30,40,50,60,70,80,90,100
pull-ups- 5x10
DB Bench- 5x12- 32 kg
Tri Pushdowns + Face pulls 03/06/2020
Bench - 3x5- 110kg
Squat- 3x5-100 (slow ecc)
Snatches x3- 30-40-50-60 kg
Dips+Chins+Bicep pull-up curls-3x10
Double-handed machine row- 3x12 + double dropset on last
05/06/2020
Clean pulls- x5 - 160 kg
Clean + Strict press- 3x5-60
mixed pull-ups and chin-ups between sets x 5reps with the previous 2 exercises
Hypers-3x15
DB Reverse lunges-3x8 per leg-20 kg db
+
10-minute AMRAP of:
lateral jumpsx20
alternating kb snacthesx10reps - 16 kg
strict pull-ups x5
07/06/2020
3 position snatches(floor,under/over knee) 1-1-1x 3- 60 kg
Snatch pull x3 repsx4- 100x1/120x1/130x2
Squat 5x5-(3-sec ecc)- 100 kg
Push press-5x5 - 60 kg
08/06/2020
Power Clean 3 reps x 5 series- 80x4,90x1
Push Jerk 3x4- 70kg
Overhead Squat- 30 kg
Every 2 minutes, for 18 minutes(3 sets of each):
KB swings x 25reps- 16kg
Ab-Wheel Rolloutsx10
Side Plank x 45 sec each side
10/06/2020
Power Snatch x3x5 - 50 kg
Snatch High Pull x 3 x 5- 80 kg
Snatch push press + Overhead Squat x 5 +1 x 5 - 50 kg
Facepulls + Tri Rope ext - 3x 15
abs
12/06/2020
3 position cleans + jerks x 3 x4 - 60 kg
Clean Pulls x3x2- 110 , x3x2(heavier)- 130
Front Squat- x3x5-100 kg
Good Morning- 3x20
Tri Dips + Facepulls 3x fail
14/06/2020
Snatch 3x2- up to 60 kg, 1x1 - 65 kg
Clean and jerk 2+1x4 -50/60/70//80 + x1 rep- 90kg
Back Squat x3x5- 120 kg slow eccentric
Romanian Deadlift x3x5- 145 kg
Good Morning 3x10-15
Hyperextensions + some ab and biceps work