GC4
100 chins
400m run
100 pushups
400m run
100 KB swing W 32kg
400m run
18:30
Would like to get this closer to 15 mins
Ribs were good on everything except the KB swings
So I did those is lots of 25 which stretched my time a bit
85kg today so I’m doing bw stuff as good as I’ve ever done even though heavier
6 Likes
How dare you have such thick arms doing (I assume?) an Alsruhe program? It boggles the mind
1 Like
Body armour
Increasing rounds
10>20>30>40>50
Pushups
KB swings 32kg
Back extensions
Sit ups
Chin ups
29:39 which was pretty decent, I let myself catch my breath between exercises so I was pushing the pace but not going full send mode
Really like this exercise circuit though. My quads don’t really get hit but they are easily my biggest/strongest muscle group so who really cares
Lots of reps and time economic
2 Likes
The programs are inherently anabolic
2 Likes
2 EMOM for 50 mins and you’re done haha
2 Likes
BJJ in real life today, Russian two on one to gain control of suspect, Kimura grip trip takedown into handcuffing position on a completely methed out and non compliant people.
It works.
Trust the process
7 Likes
5km run
Probably about 80-85% effort, maybe less
First Km was slow to ease into it, maybe 5:30 or more
22:30
So nice to ‘confortably’ go under 23 mins.
Sub 20 will be doable but a true max run
3 Likes
Meth head trying to take down the Kleinmeister
WRONG
3 Likes
No gym tonight, got clipped by a trailer cycling home from work.
Aside from some bumps, bruises and road rash I’m totally fine, as is the bike.
Weak things break I guess
3 Likes
not hearting that. glad you’re ok.
3 Likes
Cheers big fella, appreciate that
1 Like
kdjohn
October 8, 2021, 6:39pm
3645
I sincerely hope they stopped.
2 Likes
They did not, I don’t think they even saw it tbh. We were both turning at the same time so I don’t think there was anything malicious or that they were driving poorly. Just a freak accident with bad timing.
1 Like
raven78
October 10, 2021, 11:36pm
3647
How dare you shoulder charge a moving vehicle. Feeling sorry for the trailer…
Glad you’re ok fella!
1 Like
Been doing some bodyweight squats, chins and pushups on today.
Left knee still a little fluidy but has regained almost all ROM
4 Likes
Thanks brother! Never bring a bike to a car fight
4 Likes
Upper body (switched order to give knee some extra time)
STRENGTH - OHP focus
Max chins 26/20/20
Z pin press eye level 10x40, 8x50, 7x60
20 sec v ups
30 sec burpees
TECHNIQUE 10 min Emom
3 bench at 55% - 70kg
5 kb row each side
ASSISTANCE
Db press/waiters walk 2 rds
8 press, 8 steps
Descending reps down to 1
Rest 2 min and repeat
Bonus rear delt and tricep superset
85kg of anti-fragile
15 Likes