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 Post subject: Workout log
 Post Posted: Sat Feb 02, 2013 9:28 am 

Joined: Sun Dec 05, 2010 3:35 am
Posts: 658
3/2/13

Explosive strength

A1 4x3 muscle ups
A2 4x10 knee tucks

B1 oa DB snatch 30kg 4x3 (per arm)
B2 wall press 5seconds 4x8 ply push ups

C1 clap pull ups 4x5
C2 t handle 40kg swings 4x10

D 5 x1 rope climb

A-D rest 45-60 seconds between pairs, 1-2 minutes between each complex
D-45-60 seconds between each climb

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1 Arm pull up/chin up


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 Post subject: Workout log
 Post Posted: Sat Feb 02, 2013 3:27 pm 

Joined: Sun Dec 05, 2010 3:35 am
Posts: 658
PM

5x3 wheel rollouts

Note: arms nearly out full extension.
Keep glutes engaged.

Then

20 10kg Russian twists
15 crunches
X2

Rest one minute and repeat.

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 Post subject: Workout log
 Post Posted: Sun Feb 03, 2013 10:11 am 

Joined: Sun Dec 05, 2010 3:35 am
Posts: 658
4/2/13

100 rope turns
8 ply push-ups
15 6kg mb slams
20 lateral jumps over ball
8 rounds
13.19
Note:focused on throwing the mb as hard as possible every time as opposed to focussing on getting a faster time.

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 Post subject: Re: Workout log
 Post Posted: Sun Feb 03, 2013 4:38 pm 

Joined: Sun Dec 05, 2010 3:35 am
Posts: 658
4/2/13

PM

5 sets

Starting
Mid
Peak

5second hold isometric presses (shoulder)

1 minute rest between sets.

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1 Arm pull up/chin up


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 Post subject: Workout log
 Post Posted: Mon Feb 04, 2013 9:08 am 

Joined: Sun Dec 05, 2010 3:35 am
Posts: 658
5/2/13

Rest day

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 Post subject: Workout log
 Post Posted: Tue Feb 05, 2013 11:34 am 

Joined: Sun Dec 05, 2010 3:35 am
Posts: 658
6/2/13

M.strength

A.1 16 kg rope pull ups 4x4
A.2 GHR 4 sets 1. 3 2. 3 3. 4 4. 3
Rest 45 seconds between each pair

Note 3rd set 1st rep, eccentric drop just short of controlled to the ground

B.1 32kg dips 4x3
B.2 20kg 1leg squat 6-8 reps (3-6 per side)
Rest 60 seconds between each set of the pair
1. 4 p/s 2. 3 p/s 3. 4 p/s 4 3 p/s

Note: 3rd set dropped to 16 kg, 4th set back to 20

C.1 20 kg vest bw rows 4x5
C.2 40kg Bulgarian split squats 4x5
Rest 45 seconds between pair

Finisher
Heavy sandbag walk 100m
10 wrist rolls at 10kg

Rest 1minute

Completed 2 rounds

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1 Arm pull up/chin up


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 Post subject: Workout log
 Post Posted: Tue Feb 05, 2013 4:15 pm 

Joined: Sun Dec 05, 2010 3:35 am
Posts: 658
PM

5x4

Wheel rollouts
Rest after set

1.60 sec 2. 60 sec 3. 90 sec 4. 90 sec 5. 120 sec

Note: felt tough after sandbag walking this morning.

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1 Arm pull up/chin up


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 Post subject: Workout log
 Post Posted: Wed Feb 06, 2013 10:45 am 

Joined: Sun Dec 05, 2010 3:35 am
Posts: 658
7/2/13

Run 200m
10 dive bomber push-ups
20 sledge hammer swings

6 rounds

Note: focussed on power not speed on the hammer.

Time 12.13

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 Post subject: Workout log
 Post Posted: Wed Feb 06, 2013 4:01 pm 

Joined: Sun Dec 05, 2010 3:35 am
Posts: 658
PM

Iso presses (shoulder) 2 hands

5 sets

Starting

Mid

Peak contractions

1min rest between sets

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 Post subject: Workout log
 Post Posted: Thu Feb 07, 2013 4:01 pm 

Joined: Sun Dec 05, 2010 3:35 am
Posts: 658
8/2/13

E.Strength

A.1 4x3 muscle ups
A.2 4x12 knee tucks

B.1 OA DB C/J 4x3 @ 24kg
Note: went lighter as it felt quite different to a BB
B.2 ply Lunge step ups 4x10 (5 per leg)

C.1 5 sec static hold 4 sets 10 ply push ups
C.2 4x10 40kg T-handle swings

D.1 over under ply pull-ups 4x6 (3 each way)
D.2 ankle hops 4x15

E. 4x1 rope climb (arms only)

A-D 45-60 secs rest between complexes

E. 45 secs rest between climbs

PM

4 sets

4 wheel rollouts
20 Russian twists 10kg
15 supermans

60-90 seconds rest between sets

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1 Arm pull up/chin up


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