SimpleProgress

Played badminton for 1hr today.

Squat
3 reps @ 85Kg
3 reps @ 96Kg
3 reps @ 108Kg
3 reps @ 96Kg
3 reps @ 85Kg

Kettlebell workout 6 sets of 5 reps each: high pulls, snatch & press.

Followed EMOM for 10mins. Carry for 40Kg slamball for 10m, followed by over head throw and then front throw.

I am thinking of purchasing the ben alshures everyday carry program. Currently looking into reviews.

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I did, yes.

Start light and progress. When I’m gaining I tend to do a few sets every day as they’re easy to recover from and help with any aches and pains around triceps or elbows. I’d start of with a light band and shoot for a total of 100 reps across a few sets and see how you go.

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Would I be write to assume that you are using these for rehabillitation/recovery purposes?

MMA workout today. Focused on boxing. Post sparring, my arms and shoulders are sore.

Missed my BJJ session due to laziness.

You get some strength and muscle building benefits as well but they definitely aid recovery and rehab for achy elbow tendons

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10th July 2024

EMOM for 10mins with 60Kg sandbag.
3 Deadlifts followed by 50ft walk

Kettlebell complex workout 5 sets with 120second rest. 5 reps per exercise. 2x20Kg kettlebells.

Front squat/Press/Snatch/Cleans/Press/Front Squat.

Deadlift workout
Set 1 - 6 reps at 90Kg, 40kg slam ball shoulder over throws x3 reps, plank 30secs
Set 2 - 6 reps at 90Kg, 40kg slam ball shoulder over throws x3 reps, plank 30secs
Set 3 - 3 reps at 108Kg, 40kg slam ball shoulder over throws x3 reps, plank 30secs
Set 4 - 3 reps at 116Kg, 40kg slam ball shoulder over throws x3 reps, plank 30secs

I was completely burn out by the end. Luckily the excessive amount of sweating acted as a natural fire hydrant.

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BJJ 2hrs class with rolling.

Complex 1: 3 sets of 16 wide grip inverted rows, 8 Standing press, 8 plate halos. 90 seconds rest inbetween each set

Complex 2 - repeated 3 times:
10 press & 20 foot waiters walk with 2 x 20Kg kettlebells.
8 press & 20 foot waiters walk with 2 x 20Kg kettlebells.
6 press & 20 foot waiters walk with 2 x 20Kg kettlebells.

Complex 3 of 4 rounds:
8 Bent over rear delt flyes - 2 x20Kg kettlebells
8 lateral raise - 10Kg dumbbells
8 arnold press - 2 x20Kg kettlebells
8 semi supinated press - 2 x 20Kg Kettlebells

EMOM for 10mins
25 feet farmers walk, 25 feet front loaded walk - 2 x 20Kg kettlebells

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Complex 1: 4 rounds in 10Mins.
3 x 40Kg Heavyball Pick ups
7 x 40Kg Heavyball Squats
50ft 40Kg Heavyball Carry

Complex 2, 90seconds rest in between each set:
Set 1: 3 x Heavyball over shoulder throws, 4 Squats @ 84Kg, 60 second plank
Set 2: 3 x Heavyball over shoulder throws, 4 Squats @ 96Kg, 60 second plank
Set 3: 3 x Heavyball over shoulder throws, 4 Squats @ 108Kg, 60 second plank
Set 4: 3 x Heavyball over shoulder throws, 4 Squats @ 90Kg, 60 second plank
Set 5: 3 x Heavyball over shoulder throws, 4 Squats @ 96Kg, 60 second plank
Set 6: 3 x Heavyball over shoulder throws, 4 Squats @ 96Kg, 60 second plank

Complex 3: 2 x 20Kg Kettlebells
5 sets of 5 reps/exercise, with 2minute rest.
High pull, Clans, Press, Snatch, Front Squat

Final Exercise:
Squats @ 72Kg - four sets of 20,15,10,5 reps

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Exercise 1: EMOM for 10mins
40Kg heavy ball over bar x3

Complex 1: 4 Rounds of the Following
A. 8 Single Arm Kettlebell Rows (Each Side)
B . 6 Bench Presses @ 52.5Kg
C. 12 Leg Raises

Exercise 2:
Bench Press 3 reps @ 60Kg
Bench Press 3 reps @ 67.5Kg

Complex 2 - 4 Rounds of:
A. 12 kettlebell Squeeze Presses 2 x 20Kg.
B. 12 Kettlebell Straight Arm Pull-Overs
C. :30 Seconds Max Rest Deficit Push-Ups (Hands supported on KB’s - Chest Touches the Ground)

Complex 3 with 2 x 20Kg Kettlebells: 6 rounds of
A. 5 High Pulls
B: 5 snatches
C: 5 single arm presses.

Pull-ups 4,3,2,1

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Complex 1 - 5 rounds of:

  1. 4 Pull-Ups
  2. 5 Strict Presses - 2 x 20Kg kettlebells
  3. 6 Hanging leg raises

Complex 2:
3 Pull-Ups
12 Pin Presses (Dead Stop on the Pin Every Rep) 50Kg Barbell
12 Dips
2 Pull-Ups
10 Pin Presses (Dead Stop on the Pin Every Rep)
10 Dips
1 Pull-Up
8 Pin Presses (Dead Stop on the Pin Every Rep)
8 Dips

Complex 3: 5 rounds
100 Foot Single Arm KB Waiter’s Walk (Left Side) - 20Kg Kettlebell
100 Foot Single Arm Farmer’s Walk (Right Side) - 20Kg Kettlebell
100 Foot Single Arm KB Waiter’s Walk (Left Side) -20Kg Kettlebell
100 Foot Single Arm Farmer’s Walk (Right Side) - 20Kg Kettlebell

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Complex 1 EMOM of 10mins:
100 Foot Farmer’s Walk @ 60kg Sandbag

Complex 2 of 3 Rounds:
A. 4 Burpee Broad Jumps
B. 8 Deadlifts @ 90Kg (round 1), 104kg (round 2) and 117Kg (round 3)
C. 8 Hang raises

Complex 3 - 4 rounds
A. 5 Romanian Deadlifts 60Kg sandbag
B. :20 reps kettlebell rows each arm 24Kg

Complex 4: of 4 rounds with 90secs rest. 5 reps/exercise.
Front Squat, Snatch, Press, Cleans, Press, Squat
2 x 20Kg kettlebells.

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