Average student of medicine, future psychiatrist
- 25 yo
- 85 kilos
- 170 cm
- i want to get lean and strong
- equipment: 24, 20, 12 kg bells, jump rope, bands, trx, gymnastic rings, foam roller
- i train at 6 am at home and use dan john’s principles
- 10 000 steps/day
27.2.18
jump rope 5 minutes, agile 8
hspu negative 3x1 + band pull aparts 3x15
kb clean and press 1-2-3-1-2-3-1-2-3 [20] emom
kb swing 10x10 [24] + push ups 10-9-8-7-6-5-4-3-2-1 emom
5.3.18
5 min jump rope, agile 8
kb clean and press 1-2-3-1-2-3-1-2-3 [20] emom + chins 3-2-1-3-2-1-3-2-1 emom
kb swing 5x15 [24] + goblet 5-4-3-2-1 [24] + push ups 5-4-3-2-1
7.3.18
5 min jump rope, warm up (foam rollers, downward dog, goblets…)
kb fsq 1-2-3-1-2-3-1-2-3 [20+24]
kb swing 10x10 [24] + kb goblet squat 10-9-8-7-6-5-4-3-2-1 [24] + push up 10-9-8-7-6-5-4-3-2-1
8.3.18
chin ups 5 ladders 3-2-1
kb swing 15-15-15-15-15 [24] + kb goblet squat 5-4-3-2-1 [24] + push up 5-4-3-2-1
21.3.18
Tapping rate test: 75
22.3.18
Bodyweight: 83 kg
Tapping rate test: 75/10 sec
- naked tgu 5 minutes
- foam roller + mobility + hip hinge drills + prying goblet squats 10 minutes
- Kb swing 10x10 [24] + Push up 10-9-8-7-6-5-4-3-2-1
- tgu 3x1 [12]
- Sparrow Hawk: goblets 8-7-6-5-4-3-2-1 [24] + suitcase cary [24]
24.3.18
Bodyweight: 84,3 kg
Tapping rate test: 76/10 sec
- naked tgu 5 minutes
- foam roller + mobility + hip hinge drills + prying goblets
10 minutes
- kb swing 15-15-15-15-15 [24] + goblets 5-4-3-2-1 [24] - 5-4-3-2-1
- tgu 3x1 [12]
- Farmer’s Walk 5 minutes [20+24]