Back Squat
3x 57
3x 65
7x 73.5
5×10 @ 45
063014
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Monthly Archives: June 2014
062714
Snatch – Worked up to 45KG. Missed 48KG.
Press 5s – 30,35,38,40,42(4)
062414
Deadlift
5x 61.5
5x 71
14x 80.5
5×5 KB Swing @48KG
3×10 Bench Hip Extension
062514
5 Rounds Of:
10 Strict Pull Ups
35 Sec Hollow Hold
3x Tripod Stand (1min, 1min, 3min)
Spent a few mins of:
L-Sit & Tuck Planges
3 Rounds Of:
5x Plange Push Up
10x DB Rows @ 50lbs
062414
Bench Press
5x 42.5
5x 49
10x 55.5
5×10 @ 40lbs
10-1 Of:
Bar Dips
Push Ups
13:09
062314
Back Squat
5x 53
5x 61
8x 69
5×10 @ 44
061914
Recovery Week 5-3-1
Bench Press Up to 40KG
Squat Up to 50KG
Deadlift Up to 60KG
3 Rounds:
5 Ring Pull Ups
35 Sec Hollow Hold
5x Tuck Plange Hold
5x Plange Push Up on Toes
061814
1 Hour Muay Thai Class
061714
2x Rounds Of Locomotion Movement:
Handstand
2 Passes Duck Walk
30 Sec Bridge Hold
2 Passes Horse Walk
2 Passes Lizard Walk
2 Passes Ostrich Walk
Then:-
15 Crunches
15 Side Crunches (L & R)
15 Reverse Crunch
061114
Back Squat
5x 57.5
3x 65.5
6x 73
3×10 @ 45KG
Peterson Step Ups
3×8 @ 45KG