Monday Sept 12<br />
<br />
-Circuit.....A.M (45 secs each station x 3 circuits)<br />
Ladder Work<br />
Hurdle Bounding<br />
Med Ball Slams<br />
Fireman Carry<br />
Suspended Plank Holds<br />
20m Shuttles<br />
Plyo Press Ups<br />
Boxing<br />
<br />
<br />
Upper Body....P.M.<br />
TRX Press Ups 4x15<br />
TRX Rows (Steep) 4x20 --------------> Warm Up<br />
Palov Press (1 min each side) x 3<br />
Mobility, Rolling & Lat/Pec Stretch<br />
<br />
Flat Barbell Bench<br />
90x12, 95x8, 100x6, 105x5<br />
PullDowns<br />
60x12, 65x10, 65x10, 70x8<br />
<br />
Cable Crossover<br />
15.5x12, 16.5x10, 17x8<br />
Bentover Barbell Row<br />
70x10, 75x9, 80x10, 80x10<br />
<br />
Straight Arm Pulldowns<br />
55x10, 60x8, 60x8<br />
<br />
Landmine Press<br />
30 x 8 (3 sets)<br />
Bent Over Shoulder Flyes<br />
8x8 (3 sets)....hold the buggers at the top<br />
<br />
A bit tired. Finished this evening with the foam roller. <br />
<br />
Tues 13 Sept - Public Holiday....beautiful. MidAutumun Lantern Festival. Means jack to me but I get a day off!! Supposed to be lower body today but I can't make it to the gym, so a home special.<br />
<br />
Goblet Squats (30kg x15)<br />
Press Ups (3x20)<br />
One Arm Dumbbell Rows (30kgx20)<br />
Russian twist with med ball (3x20)<br />
<br />
(3 circuits)<br />
<br />
TRX Press Ups (3x20)<br />
TRX Facepulls (3x25)<br />
Single Leg Romanian Deadlifts (30kgX3)<br />
Bicycle Crunches (40x3)<br />
<br />
(3 circuits)<br />
<br />
Dips (3x15)<br />
TRX Shoulder Flyes (3x15)<br />
Pistol Squats (3x10 with 10kg dumbell)<br />
TRX Rollouts (3x12)<br />
<br />
(3 circuits)<br />
<br />
All done as fast as possible, but with good technique....hopefully. Love the TRX. I do core work on it everyday and it has made an amazing difference. I just want to get some kettleballs now and some bulgarian bags.
S
Southlander
@Southlander