One more week of Brutal Training before the CNY Break Warlords.........
Skill
1. HSPU
5-5-5-5-5
2. HandStand Walk
Accumulate 100m
Strength
Session 1
Back Squat
90% x 1 x 10 (Rest exactly 60secs between sets)
Stiff Legged Deadlift (Start From Rack and Lower to Just below knees and back up to full extension)
x 3(Reps) x 5
***Bar stays in contact with legs thru out movement***
http://www.youtube.com/watch?v=pSQkOLWZ0fM
Reverse Hip Extension
2 Sets AMRAP
Abs
Pick 2 Abs Exercise 2 sets AMRAP (Super Set)
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Session 2
Push Press x 3 x 5
Alternating Standing Shoulder Press with 16Kg KettleBell x 2 sets to failure
Pick 2 Tricep Exercise x 2 x sets to failure
Abs - superset 2 sets to failure
"Get Strong Or Get The F%^K Out"..............
Back Squat
ReplyDelete300# x 1 x 5
311# x 1 x 3
320# x 1 x 2
Stiff Legged Deadlift
230# x 3 x 5
Reverse Hip Ext
45# x 15 x 2
Ab Wheel + GHD Sit Up (Half Range)
Wednesday, 18 January '12
ReplyDeleteHSPU
45# plate x 4 x 5, abmat (kipping) x 1 x 5.
Back squat
151# x 1 x 8
162# x 1 x 2
Stiff Legged Deadlift
140# x 3 x 5
Reverse hip ext
35# x 15 x 2
Abmat situps & GHD sit up (half range)
Goooooood to be back :)
back squat 370# x 10
ReplyDeletestiffleg dl 210#x3 230#x2
reverse hip ext 20reps x2 (oops.. no weight:p)
ghd situps + abwheel
16th Jan (a.m)
ReplyDeleteHSPU on the min
6 x 2 / the started to fail for singles x 4
2 x 25 45# Hip Extensions
17th January 2012 (a.m)
ReplyDeleteRolling and then freestanding handstand practice. Tricep Work 3 x 15 rounds of Tricep Extensions, Band pulldowns
18th Jan (a.m.)
ReplyDeleteStrength Set 1
Backsquats: 300# x 5, 300 x 3 Fail, 280 x 2 Fail
Stiff-legged Deadlift: 190# x 1, 201# x 4
Hip Extensions: 2 x 20 (45#)
Ab Wheel + GHD Lower x 15
19 January '12
ReplyDelete100# Push press 3 x 5
100# Step up (5 a side) 3 sets
Transverse DL (24kg KB) (5 a side) 3 sets
GHD Upper 10 reps, 2 sets
18th Jan
ReplyDeleteHSPU 5x5
Bench
176# 3x5
Deadlift
135# 5x5
DB rows to failure 48.5# 2sets
WOD
4 rds of Swim 30m + 10 burpees 6:02
19th Jan
ReplyDelete2 min planks x 3
1 min Squat x 3
1 min Handstand x 3
Headstand 4 min
HSPU 8-6-6
Bench 2x12 156#
Good mornings w 45# bar 20x2
DB rows to failure 48.5# 2sets
Globo gyms suck.
19 January '12 (pm)
ReplyDelete16 kg KB Push Press - 2 sets, 10 reps each side.
22nd Jan
ReplyDeleteBack Squat 230# PR 1x10 (60sec bet sets)
Shoulder Press 120# 5x2 100# 5x3
Stiff Legged Deadlift 210# 3x5
Prowlers 4P 50mx8 19/18/16/16/15/16/16/17
Kipping PU 25-25-20
GHD Ham raise 2 sets AMRAP
GHD Reverse back ext 25# 2sets