Waiting to go for the wall climb.
3/9
5 mins easy air dyne
A1. Deadlifts
225 x 12
315 x 6
365 x 5
385 x 3, 3, 3
A2. Kb windmills - per side
20 kgs x 10
32 kgs x 5 ( x 5 )
A3 - Feet elevated dynamic pushups
12 ( x 5 )
B1. Military press
135 x 5, 8
155 x 5, 5, 5
B2. Parallel grip pullups
10, 10, 10, 10, 10, 10
C1. Barbel curls @ 95lbs
5, 5, 6, 5, 5
C2. Plate figure 8’s
10 ( x 5 )
10 secs air dyne sprint + 60 secs active recovery
60 secs rest
x 5 rounds
pallof presses with band x 5 each way ( x 3 )
[quote]timmyo wrote:
Waiting to go for the wall climb.[/quote]
NICE!
A lot of hurt!
2 hr bike ride
cool pic - been thinking of taking my bike out for a spin at least once this summer.
I have to make more of an effort to write my training down here…
[quote]timmyo wrote:
I have to make more of an effort to write my training down here…[/quote]
Once it’s a habit, it’s hard to break.
I am sure…i write it all down in my journal, with kids and life getting in the road though
just noticed your log-
snap is right- keep writing it down
ok.
Warm up.
20 kg kettlebell swing
30 secs on
30 secs off
10 sets of each.
30 secs rest between sets
A1 - Deads
225 x 12
315 x 6
365 x 5 ( x 4)
A2 - Ring dips @ b/w
6 sets of 10
B1 - Military press
135 x 6
155 x 5 (x4)
B2 - Ring pushups - feet elevated - pause @ the bottom and dynamic x 12 reps
B3 - Parallel grip pullups x 8 (x5)
C1 - kettlebell 1 arm rows - each arm
40 kgs x 10
40 kgs 2 kg chain x 6 (x4)
C2 - tyre sledgehammer (fedor style both sides keiser style) 10 x each way
C3 - ankles to bar x 5
no rest between stations.
Focussed on a heavy pause @ the bottom of each rep to activate more explosive power from a “dead start”
Light spin on the bike on the rollers due to time constraints.
10 min easy on the big ring
3 min hard, 1 min not so hard x 5
1 min hard, 1 min not so hard x 5
30 secs standing hard, 30 secs seated hard x 6
10 min little ring spin.
sledge hammer sounds like fun. do you train in a public gym? if so how do you managed to keep all your “claimed stations” ?
No I train @ home in the ghetto gym :), or @ work…
I am a big fan of the hammer, a great tool for strength and / or conditioning.
I have been trying to keep this log rolling, but life has been getting in the way. Kindergarden and whatever other activities…
Yesterday’s w/o - after a night shift so a little sleep deprived.
W/u 5 min air dyne
A1. Bulgarian split squats w/ 2 x kettlebells (per leg)
2 x 20 kg x 5, 6
2 x 32 kg x 5, 5, 5, ,5
A2. Military press
135 x 6,
145 x 6,
155 x 5, 5, 5, 5
A3. B/w ring dips 10 reps x 6 sets
B1. B.o.r - snatch grip
155 x 8
175 x 6, 5, 5, 5, 5, 5
B2. Hanging knee raises
15 reps x 6 sets
B3. Kettlebell 2 HS
32 kgs x 12,
40 kgs x 10 (x 5)
30 secs between all sets / exercises
C1 barbell evil 8 complex @ 115 lbs + 10 secs balls out air dyne x 3 rounds - 2 mins between sets
w/u
Kettlebell complex
2 hand swing
1 hand swing l + r
figure 8 to hold l + r
round the waist l + r
clean + press + windmill
20 kgs x 10 reps
32 kgs x 5 reps x 3 rounds
1 minute between rounds
A1. RDL’S
225 X 10
315 X 5 ( x 5)
A2. Ring push ups. hold @ bottom. 15, 12, 12, 12, 12, 12
B1. Close grip floor press
165 x 5
175 x 5
185 x 5, 5, 3
B2. Box march high x 5 per leg
B3. Plate front raise @ 45 x 8, 7, 7, 8, 8
C1. Barbell curls @ 95 - various grips 6, 5, 5, 5, 5
C2. Ring superman’s x 5 sets of 10.
30 secs rest between all sets/ exercises