08/24/2015 |
Heavy Duty Lower |
Leg press
x
pistol (alternating)
Seated curl
Standing calf raise
rope crunch
x
hanging toes-to-bar |
135/6 - 115/14
kgs 7ea
kgs
kgs 54/18
kgs
kgs 20/25
kgs
kgs 31.25 - 6 kgs Performed as RX |
08/23/2015 |
Lung buster II |
6 x 400m run
3 rounds
20 x 16kg kb swing
20 pushups
100 unders |
20m 18s Performed as RX |
08/20/2015 |
HD upper |
Compound Sets
1. Shoulders.
DB fly:
SM press:
2. Back.
Cable lat pullover:
Weighted Pullup:
3. Chest.
Cable Fly:
SM press:
4. Biceps.
Barbell Curl:
Hammer rope:
5. Triceps:
Rope Pushdown:
Dips: |
1. 6kg, 16; 20kg, 13
kgs
kgs 2. 16,25kgx2, 12; 0kg, 9
kgs
kgs 3. 13.75kgx2, 10; 40kg, 12
kgs
kgs 4. 22.5kg, 12; 20kg, 13
kgs
kgs 5. 18.75kg, 12; 0kg, 11
kgs
kgs
kgs
kgs
kgs
kgs kgs Performed as RX |
08/18/2015 |
Warrior's Workout |
2 rounds
12 x 16kg kb single snatch
10 x pullup
10 x burpee
then 400m run
2 rounds
12 x 16kg kb single clean and press
8 x pullup
8 x burpee
then 400m run
2 rounds
12 x 16kg kb single swing
6 x pullup
6 x burpee
then 400m run
50 barbell floor wipers |
19m 52s Workout Scaled |
08/15/2015 |
Lung buster |
6 x 400m run
then
3 rounds of
24kg kb swing
20 pushups
100 speed rope |
28m 58s Performed as RX |