- Joined
- Jul 31, 2011
- Messages
- 14,828
- Reaction score
- 10,728
9/10 -
Rowing 4km in about 16 min. Some light overhead pressing with kettlebells, band work and pistol squats.
11/10 -
Warmup:
- Light shadowboxing/MT - Slips, rolls, pivots, rhythm, steady footwork
- Armswings, lunges, sidelunges, cossack squats
- Spiderman planks, isometric pallof press
- 2-3 rounds of MT bagwork, gassed pretty hard
- Dynamic stretching, jumps
Front Squat:
- 8x40kg
- 2x5x60kg
- 2x3x80kg
RDLs:
- 8x40kg
- 5x60kg
- 4x80kg
- 3x4x100kg
Power Clean and split Jerk:
- 3x40kg
OHP:
- 2x8x40kg
- 10x40kg
Chinups
- 3x5xBW with leg raises
- Iso hold with leg raise
Misc:
- external rotation and trap 3 work with bands
- pushups
- static stretching and breathing
- sauna
Neck feeling alright even after last workout. Seems like benching + backsquat is the worst ones right now so will prob either ease them in, or skip entirely.
Rowing 4km in about 16 min. Some light overhead pressing with kettlebells, band work and pistol squats.
11/10 -
Warmup:
- Light shadowboxing/MT - Slips, rolls, pivots, rhythm, steady footwork
- Armswings, lunges, sidelunges, cossack squats
- Spiderman planks, isometric pallof press
- 2-3 rounds of MT bagwork, gassed pretty hard
- Dynamic stretching, jumps
Front Squat:
- 8x40kg
- 2x5x60kg
- 2x3x80kg
RDLs:
- 8x40kg
- 5x60kg
- 4x80kg
- 3x4x100kg
Power Clean and split Jerk:
- 3x40kg
OHP:
- 2x8x40kg
- 10x40kg
Chinups
- 3x5xBW with leg raises
- Iso hold with leg raise
Misc:
- external rotation and trap 3 work with bands
- pushups
- static stretching and breathing
- sauna
Neck feeling alright even after last workout. Seems like benching + backsquat is the worst ones right now so will prob either ease them in, or skip entirely.