Bulgarian split squats (per leg) 95lbs x 12, 115 x 8, 135 x 8, 155 x 6
Front squats. 135 x 15, 225 x 8, 275 x 6, 315 x 3, 325 x 2
Romanian Deadlifts 135 x 15, 225 x 12, 275 x 8 (x 3)
Complex
3 rounds of
3 x high pull - snatch grip
3 x deadlifts
3 x clean
3 x front squat
3 x push press
12 x box march jumps
cool down with 30 mins of stair climbs.
Jeepers Mister, you’re really strong.
Just for any Hercules fans out there.
But really, you’re awesome <3
Thanks Nikki !
I’ve said this before those front squats are retarded!
haha! i hope thats good.
yup - that’s how my 7 year old neice says things are super duper awesome : “they are retarded”
I’m keeping up with the slang. lolz.
Well thanks, it’s great to be retarded (?!) haha, never thought i would say that.
complex @ 115lbs
Row
Deadlift
Romanian deadlift
clean
front squat
push press
back squat
good mornings
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
1 minute between rounds
2 minute rest
lower body bodyweight complex
squat
frog hops
reverse lunges
split jumps
10 of each
30 seconds between sets
5 rounds
More bars today.
3 cups of organic oats
1/2 cup of coconut
1/2 cup of roughly cut raw almonds
1/2 cup of walnut pieces
1/4 cup of maca powder
1/4 cup of raw cacoa powder
1 tablespoon of cinnamon
1 tablespoon of ground ginger
mix
melt 1 cup of macadamia butter add 2 tablespoons of coconut oil, stir until dissolved.
mix into dry ingredients, press into a pan and refrigerate until set.
Done.
Warm up
Kettlebell mini complex
32 seconds of each exercise
2 hand swing
figure 8’s
Left hand snatches
right hand snatches
4 rounds @ 20 kg kettlebell
2 rounds @ 32 kg kettlebell
A. double kettlebell bent over rows @ 2 x 32 kg 5 x 12, reps
B. Ring pushups 5 x 20 reps
A. Ring dips @ body weight 12, 12, 15, 15, 16
B. Upright row with kettlebell 32kg x 16, 40kg x 12, 12, 13, 12
C. Static hold with kettlebells for 1 minute, various grips 2 x 32 kg
A. Behind the neck press, strict @ 85 lbs X 12, 12, 10, 10, 8
B. Ring bridges. max reps
I worked with kettle bells for the first time tonight. They were fun 
They are different, once you get the basics down and get that initial learning curve out of the way they are fun to play with, a different tool in the box so to speak.
Warm up.
Javorek Complex
Upright Row
Hi Pull Snatch
Back Squat Push Press
Rev. Lunge
Upright Row
Hi Pull Snatch
Back Squat
Good Mornings
Back Squat Jump
1 Minute rest
6 Rounds @ 95 lbs, 3 reps pre exercise.
A. Front Squat 135 x 25, 185 x 15, 205 x 12, x 15, 215 x 13
B. Fire Hydrants x 5 each way both legs.
C. 1 legged deads with 20 kg kettlebell x 10 each leg, 5 sets
A. RDL 135 x 20, 185 x 13, x 15, x 16, x 17
B. Goblet Squat @ 32 kg kettlebell x 15, x 16, x 17, x17, x 20
C. Elevated feet ring plank 1 minute (x 5)
Rest in plank
3 minute rest
“Jones crawl” aka Gym Jones. @ 225lbs & 20 inch box
3 rounds
10 x deadlifts
20 x box jumps
@ body weight of 180lbs
3 minutes 23 seconds.
I am a big fan of Mark Twight’s work over @ gym jones, i can do some of his workouts and exercises but don’t pretend to be able to replicate the stresses and environment that he has created. I am not comparing myself to any of the people there because of the previous statement, just trying to push myself harder, faster and further than yesterday.
Great work!
I’m going to try that complex tomorrow… if you don’t hear back from me, then that means that it killed me haha
haha…give it a try, i have seen your log, if anything you will make me look like a pussy for using such light weights!
A little recovery for the legs, on the rollers with the bike
10 mins warm up on small ring
3 mins work on big ring, 3 mins “recovery” on small ring. 3 rounds (av. h.r 164)
1 min work on big ring, 1 min active rest, 5 rounds (av. h.r 174)
15 mins cool down on small ring
A world of hurt for a recovery session.
Bison, it’s what’s for dinner !
Winter salad with roasted beets, goats cheese toasted almonds with a pomegranate/orange vinaigrette.
Organic Bison Bolognese with stuffed pasta and béchamel sauce, baked.
if you’ve made that meal with your own hands then you’ve beaten the frenchie as top chef.
From scratch. You’re Top Chef…i am a cook. lol
peanut butter protein bars as a chaser.
3 cups of raw organic oats
1/2 cup of coconut
1/2 cup cacoa powder
1/2 cup of walnuts
1/2 cup of raw almonds
1/4 cup of maca powder
2 cups of protein powder
1 vanilla bean
mix
add 1 cup of warm organic peanut butter
1 tablespoon of melted coconut oil
mix together with your hands, get messy.
Press into a pan, refrigerate until set.