I have no idea what the bands add but my body feels…good in a sore max effort kinda way.
Fkn nice squat. Should expect it with those monster quads of yours 
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Intervals today
3x 400 fast/slow
4x 300 fast/slow
5x 200 fast/slow
Then cruised out the remaining kms to 10k
52 mins total
Good session
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That’s sounds like a solid session. I used to love doing 400’s when I ran track. (hated 800’s though)
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- Close grip bench into bands heavy triple
- Db flat press 2 sets to failure
- Super set bb rows and band pulls
- Super set bb shrugs and zottman curls
- Finisher 15>1 kb swing and burpee
Fun and gross
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Finally, something I’d consider doing myself 
- Broad jumps 5x3
- Superset 30m sled push & BB RDL
- Superset GHD sit ups 3x20 and 400m run, no rest
Lovely
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Bag work today
Some rounds hands only
One round kicks only
Some rounds everything
I was pretty wrecked afterwards
Need to keep at this
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- Incline db press, 3 sets Max reps, more than last week
- Superset weighted chins and face pulls
- Seated bb press 3 sets
- Superset kb shrugs and band triceps
- 20/10 on/off ropes and burpees alternating for 10rds
Good sesh.
Conditioning is at a great point and I can blast through workouts right now and still have enough gas to go hard on my finishers
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Phuk looking good mate (no homo)
- Superset front rack KB lunges and GHR
- Trap bar deadlift into purple bands
- Finisher 21-15-9 toe to bar and burpees
Quick finisher today, but deadly
Bit of yoga afterwards to cool down. Lots of down dog and lunge type poses
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Yesterday was a light bro pump session
Shins are still a bit sore from last sunday’s hit out
So today will be just be a gas tank builder on the elliptical
Very cruisey workout today. Have got academy strength testing tomorrow (max pull ups and pushups) and I want to at least beat my scores from last time.
- Incline bb press to a heavyish 5 reps
- Pushups into bands 2 sets
- Superset bodyweight ring rows and band over-and-backs 3 sets
- Bb shrugs and db curls 2 sets
No finisher today
Will probably do a DeFranco primer workout tomorrow morning
Academy record is I think 110 pushups in a minute
And then 35 strict chins. Both a big challenge but I feel like I could be within striking distance… we’ll see I guess
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I question the ROM on that record. That’s damn near two per second and I just don’t see how that’s possible…
Regardless of the number, if you can do push ups non stop for a minute then you’re doing good in my book.
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Yeah the range is down to a fist and then up until your arms look fully extended
For me that’s a bit past 3/4.
My record in a minute is low 90s so I’ll be busting ass to get over a hundy
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I’m pretty sure it takes me almost a full second to go through that range.
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Huh? Does someone hold their fist under you during this?
Yeah, partner counts reps and makes sure they’re good reps
Well congrats on the bowl man.
I went it to a traffic lesson and we were up by ten. Brutal discovery.
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