Another day of heavy labour
Power Cleans:
115 x 5
135 x 3
165 x 2
165 x 2
165 x 2
175 x 2
175 x 2
175 x 2
DB RFESS:
3 x 6 each leg with 80s
Wide Grip Ring Rows:
4 x 13
Dips:
BW x 10
+25 x 10
+25 x 10
+25 x 10
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400m jog and stretch
6k run in 32:45
took it pretty easy, mostly limited by blisters.
I’ll need to pick up new shoes before my 10k trail run in November
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Dynamic, shoulder loop band
Power Cleans:
115 x 3
135 x 3
165 x 3
175 x 3
175 x 3
175 x 3
185 x 1
form is getting better
Bench:
115 x 8
165 x 6
205 x 5
225 x 4
225 x 4
225 x 4
205 x 5
Sand Bag Shouldering;
4 x 4 with 200
Press:
65 x 12
75 x 12
75 x 12
I used to overhead press often and I was much better at it than benching. Then I began having neck issues and overhead stuff was a trigger. Experimenting here with lighter weight volume.
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LISS Live Concert Series
The Tragically Hip in Austin
Bike, jump rope, rower
With ab work on the rings
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Looks like some good work over the last little bit!
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Thanks! Feels like I’m rolling again
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Short on time so did this as a circuit.
Also picked up some supplements today. Gonna add in one shake everyday of whey, greens, creatine. Just need some more easy calories during work.
Bottom up Half Squats:
45 x 5
135 x 5
225 x 5
275 x 5
325 x 5
325 x 5
325 x 5
the weight flies without bands
BB Rows:
135 x 10
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10
Push-ups:
5 x 12
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Coming off Covid
Should be able to work out again tomorrow
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30 minute bike (10 miles)
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Weak workout but back into it
Hip flexor stretching
Power Cleans
Bench
Double band Pull aparts
Shoulder loop band
Banded Swiss bar curls
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2x full hill + dynamic
Hill Sprints:
10 x 10m, walk back
8 x 20m, walk back + 30s
8 x 30m, walk back + 60s
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thank you for posting your training
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Mixing unflavoured whey with citrus flavoured greens is naaaasty. I don’t know what I was thinking but I won’t be able to consume this daily.
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Jump rope, static
Power Cleans:
115 x 3
135 x 3
165 x 3
170 x 3
170 x 3
175 x 3
175 x 3
Press:
3 x 12 with 75
Pause ATG Squats:
45 x 3
135 x 3
225 x 3
275 x 3
DB Rows:
3 x 12 with 90
Ring Rollouts:
3 x 10
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This made me laugh! Just reading it is enough to make my stomach turn.
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Lacrosse game, lost 11-8, scored 4
We were short men so I was completely gassed (Covid didn’t help)
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45 mins of shooting at the Clarkson box
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800m jog, track warmup
Sprints:
5 x 30m push-up starts
Banded Back Squats:
45 x 5
135 x 5
225 x 5
255 x 5
255 x 5
green bands
Bench:
115 x 10
165 x 6
205 x 6
205 x 6
205 x 6
BB Rows:
205 x 8
205 x 8
205 x 8
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Lacrosse game, won 9-6, scored 1
Was kind of out of it today with what’s going on in Israel but was good to get out there.
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