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.
I did, yes.
Start light and progress. When Iām gaining I tend to do a few sets every day as theyāre easy to recover from and help with any aches and pains around triceps or elbows. Iād start of with a light band and shoot for a total of 100 reps across a few sets and see how you go.
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
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.
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
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
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 KBās - 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
Complex 1 - 5 rounds of:
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 Waiterās Walk (Left Side) - 20Kg Kettlebell
100 Foot Single Arm Farmerās Walk (Right Side) - 20Kg Kettlebell
100 Foot Single Arm KB Waiterās Walk (Left Side) -20Kg Kettlebell
100 Foot Single Arm Farmerās Walk (Right Side) - 20Kg Kettlebell
Complex 1 EMOM of 10mins:
100 Foot Farmerās 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.
Complex 1 - 10 sets
3 x 60Kg sandbag squats
Followed by a 50ft 40kg heavy ball Carry
Complex 2 - 4 Rounds of:
A. 15 Seconds Kettlebell Snatches
B. 3 barbell Squats 84Kg, 96Kg, 108Kg and 84Kg in each round.
C. 8 Hanging Leg Raises
Complex 3:
5 minutes of lunges or step-ups. I just did one or the other. With 2 x 20Kg kettlebells.
Kettlebell Workout. 6 sets with 90 secs rest in between of:
High pulls, Cleans, Press, Snatch, Front Squat - 5 reps /exercise.
Complex 1: 40Kg heavy ball. EMOM for 10mins.
Sprawl & Sandbag Over the Shoulder x3
Complex 2: 3 rounds.
A. 8 Bent Over Rows 28Kg kettlebell
B. 8 Bench Presses @ 52.5Kg
C. 8 Wood Chops (Each Side, 20Kg kettlebell)
Exercise 1: Bench Press
3 reps @ 60Kg
3 reps @ 67.5Kg
Complex 3: 4 Rounds
Minute 1: 5 Close Grip Bench Presses (50Kg)
5 Pull-Ups
Minute 2: 10 Kettlebell Presses - 2 x 20Kg
4 Pull-Ups
Minute 3: 20 Seconds of Overhead Tricep Extensions 1 x 20Kg kettlebell
Exercise 1 -
150 Foot Farmerās Walk with 60Kg Sandbag.
10 sets in 10mins
Complex 2 - 5 Rounds:
A. 3 Sandbag Over Shoulder 40kg
B. 5 Deadlifts @90Kg, 104Kg, 117Kg, 117Kg, 117Kg for each round
C. 10 Hanging Knee Raises
Complex 3 - 5 Total Rounds:
A. 8 Kettlebell Rows - 24Kg
B. 5 Straight Deadlift - 60Kg Sandbag
C. 3 Zercher Squats - 40Kg barbell
D. 15 Seconds Zercher Hold
:30 Seconds Rest then repeat
Complex 4 Kettlebells (2 x 20Kg), 7 rounds with 75secs rest inbetween.
A. 5 reps high pulls
B. 5 Snatchās
C. 5 Press
Kettlebell complex: 5 rounds
5 reps each of front squat, snatch, press, cleans, press & front squat
Complex 2 - 4 Rounds.
A. 25 Inverted Rows
B. 6 Strict Presses 2 x 20Kg Kettlebells
C. 8 Landmines (Rotating Ab Exercise) - Each Side
Complex 3: 4 rounds (Military Press Holds)
:30 Seconds Static Strict Press Hold @ 30Kg
1:00 Minute to Rest
:30 Seconds Static Strict Press Hold @ 30Kg
1:00 Minute to Rest
:30 Seconds Static Strict Press Hold @ 30Kg
Complex 4:
:20 Seconds of As Many āZā Presses as you Can @30Kg
:10 Seconds Rest
12 Rounds (6:00 Minutes of Work)
Complex 1:
At the Top of Every Minute for 10 Minutes Complete:
50 Foot Sandbag Carry (60kg)
100 Foot Farmerās Carry ( 2 x 20Kg Kettlebells)
Complex 2. 3 Rounds:
A. 4 Burpee and 4 Pull-Ups
B. 8 Squats @84Kg
C. 15 Sit-Ups
Complex 3 @84Kg
TEMPO Reps (4 Sec Descent, 4 Sec Pause, 4 Sec Ascent, 4 Sec Pause)
5 TEMPO Squats @ 78Kg
5 TEMPO Sandbag Squats @ 60Kg
4 TEMPO bodyweight Squats @ 84Kg
4 TEMPO Sandbag Squats @ 60Kg
3 TEMPO Squats @ 90Kg
3 TEMPO Sandbag Squats @ 60Kg
2 TEMPO Squats @ 96Kg
2 TEMPO Sandbag Squats @ 60Kg
1 TEMPO Squat @ 102Kg
1 TEMPO Sandbag Squat @ 60Kg
Exercise 1:
Squat: 3 reps @ 108Kg
Complex 1: 4 Rounds (40Kg Heavy Ball)
1:00 Minute Max Reps Loads over a Bar
2:00 Minutes Rest Between Rounds
Complex 2: 5 Rounds of -
A. 5 Deadlift Rows 50Kg
B. 5 Bench Presses @ 52Kg, 60Kg, 67.5Kg, 60Kg, 60Kg
C. :30 Second Side Plank (Each Side)
Complex 3: @50Kg barbell load (excl. bar weight)
Complete 8 Pin Bench Presses
8 Dips
8 Push-Ups
Rest :90 Seconds
Complete 7 Pin Bench Presses
7 Dips
7 Push-Ups
Rest :90 Seconds
Repeated circuit till three reps
Liking the programming, itās interesting to follow.
Thank you dude. Hopefully the results will show.
Complex 1:
2 x 20kg Kettlebells
5 x 150 Foot Farmerās Walk
5 x 150 Foot Front Loaded Walk
Complex 2: 5 Rounds. 2mins rest.
50 Foot Single Arm Farmerās Carry (Left - 36Kg)
Sprint Back to the Start
50 Foot Sandbag Carry (Bearhug - 60kg)
Sprint Back to the Start
50 Foot Single Arm Farmerās Carry (Right - 36Kg)
Complex 3: 6 Rounds with 90sec rest
A. 4 Box Jumps
B. 4 Deadlifts (@117Kg)
C. :40 Second Long Lever Plank
Complex 4: 1 Rounds
1:00 As Many Deadlifts As possible @ 97.5Kg
1:00 Minute to Rest
45 Seconds As Many Deadlifts As Possible @ 85Kg
45 Seconds to Rest
30 Seconds As many Deadlifts As possible @ 72Kg
Bodyweight exercise
7 Minute Dead Hang From a Pull-Up Bar.
Every time I dropped off the bar I did 5 Burpees. There was a lot of burpees!