2015-08-29

Day 1A1. FS @30×1; 5×5; Rest 60 seconds

95#, 105, 115, 125, 135

A2. JPU @30×1; 5×5; Rest 60 seconds

Complete

B1. DB reverse lunge; 5×5; Rest 60 seconds

25# DBs, 30, 35, 35, 35

B2. DB Seated Press from floor; 5×5; Rest 60 seconds – https://www.youtube.com/watch?v=60C0TjKR9dE

25#DBs, 30, 30, 30, 30

These again were very challenging! 

C1. Deadbug pallof press; 5×5 per side; Rest 60 seconds – https://www.youtube.com/watch?v=5SbsQB4HVb4

IIIII

How much tension should be on the band? I just had very little

C2. No Push up Burpees; 5×10 AFAP; rest 60 seconds

IIIII

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2015-08-23

A1. Deadlift @30×1; 4×8; Rest 60 seconds
80kg, 90kg, 100kg, 105kg (this was a struggle!)

A2. CGBP @30×1; 4×8; Rest 60 seconds

95#, 105#, 115#, 115#

B1. Barbell glute bridge; 4×8; Rest 60 seconds

120kg, 125kg, 130kg, 135kg, 140kg 

B2. Pendlay Row; 4×8; Rest 60 seconds – https://www.youtube.com/watch?v=60C0TjKR9dE

40kg, 50kg, 55kg, 60kg these last two reps were a bit jerky! 

C1. Bear Crawl; 4×10 meters; Rest 60 seconds

IIII

C2. Burpees; 4×10 AFAP; rest 60 seconds

IIII

This was a good wko. My L ankle and knee are kind of bugging me today. I used the sling shot around my legs for the flute bridges way harder! 

Oh and I’m down to 179.6 today 👌🏼👌🏼💥 I think that’s about 7 pounds 😊

2015-08-22

A1. FS @30×1; 4×8; Rest 60 seconds

85#, 95#, 105#, 115#, 
A2. JPU @30×1; 4×8; Rest 60 seconds

Complete

B1. DB reverse lunge; 4×8; Rest 60 seconds

20# DBs, 25#, 30#, 30#

B2. DB Seated Press from floor; 4×8; Rest 60 seconds – https://www.youtube.com/watch?v=60C0TjKR9dE

20# DBs, 25#, 25#, 25#

C1. Deadbug on wall; 4×10; Rest 60 seconds – https://www.youtube.com/watch?v=kFRuOKOJZhE

Complete

C2. Burpees; 4×10 AFAP; rest 60 seconds

Complete

These seated presses and dead bugs were a challenge! 

2015-08-14

kickboxing 👊🏻

2015-08-13

i had limited time so I just did a little kettle bell circuit with skipping in between rounds

2015-08-08

Kickboxing

Then…..

A1. Deadlift; 10,10,10,10,10; Rest 60 seconds​

80kg, 90kg, 90kg, 90kg, 95kg

A2. JPU; 10,10,10,10,10; Rest 90 seconds

Complete

B1. Snatch Grip RDL @30×1; 10,10,10,10,10; Rest 60 seconds

60kg, 60kg, 60kg, 60kg, 60kg

B2. Ring row; 10,10,10,10,10; Rest 90 seconds

Complete

C1. Barbell glute bridge @11×5; 10,10,10,10,10; Rest 60 seconds

80kg, 100kg, 110kg, 120kg, 130kg

C2. DB Zottman Curls @3030; 10,10,10,10,10; Rest 90 seconds

15# DBs all sets 

These Zottmans are getting way better 😊

I had to keep all of the snatch grip RDLs the same weight my low back was pinching. 

2015-08-07

A1. Goblet RFESS @30×1; 10,10,10,10,10; rest 60 seconds​

30#, 35#, 40#, 40#, 40#

A2. CGBP @30×1; 10,10,10,10,10; Rest 90 seconds

85#, 95#, 105#, 105#, 115#

B1. Goblet Step up; 10,10,10,10,10; Rest 60 seconds

18kg, 18kg, 18kg, 18kg, 18kg

B2. Push Press @30×1; 10,10,10,10,10; Rest 90 seconds

16kg/arm, 16kg, 18kg/arm, 18kg, 18kg

C1. Side Plank clamshells; 10,10,10,10,10; Rest 60 seconds

Complete

C2. Push ups; 10,10,10,10,10; Rest 60 seconds

Complete

My legs still sooooo stiff! Felt good though 😊