stop making me run so much and stop being a nerd.
Category Archives: Strength
010325
Deadlift 3-2-1-3-2-1 @80-90-100-85-95-105 3R for quality:8 Single leg contra lateral DL /leg @10kg db8 bench step up /leg @15kg plate8 Slow tempo calf raises 5R of:1min thrusters @14,14,14,12,141min burpees box jump over 24” @11,11,11,9,890s rest
Posted in Bodybuilding, Explosiveness, Strength
Leave a comment
022625
Ran to gym Front Squat 5-3-1-5-3-1 @50,60,70,60,75,72.5 4R:10 DB RDL (25KG DBs, 1st Round 20KG)15 Back Extension (1x 10KG plate)20 Reverse DB Lunges (12.5KG DBs) 3R:15 Toes To Bar30 Russian Twist – 5KG Med Ball
Posted in Bodybuilding, Strength
Leave a comment
022125
Cossack Squat 2×5 @4,6KGZercher Reverse Lunges 12-8-6-4 @ 37KG, 44KG, 49KG, 54KGWeighted Pull Ups 10-8-6-4 @BW, 6KG 5-1-1-1, 7KG, 11KG2 handed Landmine Push Press – 5@35KG, 5@45KG, 4@45KG, 5@35KG 3R of:15 Suitcase March/hand @24KG15 KB Kneeling Around the World @12KG
Posted in Strength
Leave a comment
021925
Back Squat 3×3 – 80(2), 70,70 Bench Press 6×3 – 62kgBent over DB Row 6×10 – 24kg Landmine Push Press – 2 handed – 3×10@30kg Kneeling landmine Press 3×8 @ 10kgMarching suitcase carry 3×20 @ 16kg LXJ raises 5kg – … Continue reading
Posted in Strength
Leave a comment
021625
Work to heavy 10m Sled Push (Unbroken) – 200KG, 225KG Faily 4×4 Ski Erg (3min Rest) @ 2:15.5/500M 45 Kneeling KB Drag @8-10KG
Posted in Cardio, Ski Erg, Strength, v02max
Leave a comment
021625
Back Squat 3×12 @60KG Row 11R x500m | 60s Rest Btw sets: 2:06.6/500m 50 Kneeling Around The World/Side @16KG KB
Posted in Cardio, Rowing, Strength
Leave a comment
021325
Power clean 3×3 @60kgFront Squat 3×3 @60kgBench Press 6×3 @60kgBent over DB Row 3×10 @22kg dbsLXJ Raises 3×10 @5kg plateSingle arm single leg DB deadlift 3×10 @10kgKB drags 3×5/side @4kg DBKneeling KB around the world 25/side @10kg
Posted in Strength, Weightlifting
Leave a comment
021125
Leg Press 115×12, 110×12, 105×15Some accessory Rear delt + Front Delt work Landmine Squat to Press work up to heavy 10. 35KG 16M EMOM:1st Min – Cal Row 14,15,14,142nd Min – Wall Ball 10KG 10,11,10,113rd Min – 24″ Box Jumps … Continue reading
Posted in Hyrox, Strength
Leave a comment
020825
Heavy Sled Push 20m Unbroken. Worked up to 160KG. 170KG Rested TwiceAssisted Nordic Curl 3×12 Death by Burpees (Buy in 5 Ring rows) 13 Rounds + 10 Suitcase Carry 20KG 3x 30sShoulder Lateral Raise Accessory Work
Posted in Cardio, Strength
Leave a comment
020625
Back Squat 3×3 @ 60KGBack Squat 3×2 @70KGBack Squat 3×12 @40KG2 Handed Landmine Squat Press 3×10 @10,20,30KGKneeling Landmine Press 3×10Standing Core Rotation 3×10 @5kg
Posted in Strength
Leave a comment
please attach individual lap times for reference.