Don’t be afraid of not full ROM squats either on the box. The squat police won’t come breaking down your door, haha.
2 Likes
Classic
1 Like
STRENGTH
12 kb swing
Zercher box squats 60x12, 80x12, 100x10
8 burpee
30sec plank
TECHNIQUE 4 rounds
5 deadlift 140, 160, 180, 160
10 deep goblet squat
10 chins
Happy with this
No knee pain, Pump was good, goblets restored some ROM
5 Likes
Extra upper body
5 rds
Bench 60x10, 80x10, 80x8, 60x10, 60x10
Chins 26, 22, 20, 20, 20
DB devils press x5
Band pull apart x25
2rds
Kroc rows 50kg x20, 16
Db bent laterals x15
Cg Pushups x40
8 Likes
You’re looking broad dude!
1 Like
Good. We don’t need him rubbing that crap in our faces all the time. Being quad-deficient is bad enough without having to look at those giant meat carcasses all the time.
3 Likes
you make a good point
Thanks brother, massive praise coming from you
1 Like
Hahaha meat carcasses
Lower today
STRENGTH
Front squats 9x90kg, 7x105kg, 6x120kg
Squat jumps w medball x10
Rkc plank 45 sec
Burpee x10
TECHNIQUE
10 min Emom
3 deadlift at 135kg
Rest of min rkc plank
ASSISTANCE
10 min Emom
5 Bulgarian split squat per side
Knee felt great
7 Likes
1hr no GI
Just me, three brown belts, a black belt and a purple belt.
Death sentence
3 Likes
Did they shark tank you?
1 Like
Negative, just live rounds. I did a couple extra at the end but they beat the shit out of me haha
Late post
Ohp focus
STRENGTH 3 rds
Weighted chins 20x10, 25x8, 30x6
Push press 60x10, 70x8, 80x5
8 heavy kB side bends
30sec burpees
TECHNIQUE 4 rds
8 bent row 82.5kg
8 bench 82.5kg
1 min flutter kicks
ASSISTANCE 2 rds
40 sec work, 20 sec rest
1 - Arnold press
2 - lateral raise
3 - band pull apart
4 - Ng db press
Rest 1 minute
Tired from this week but it was a good session.
Had my first taser incident on Monday and it was a textbook scenario.
All safe, including perp. Even got a good work report from the bosses which is awesome.
Love my job
7 Likes
Great to hear, my dude. Glad everyone was safe, too.
1 Like
2hrs open mat
Every round from bottom position side control. IMO the worst position. They have the most attacks and I have the least escapes.
Good lessons learned.
Patience, frames, angles.
3 Likes
Deadlift focus
STRENGTH 3 rds
kB swing 34kg x15
Block pulls 12x125, 9x145, 12x170kg
Farmers walk W KBs
10 hang leg raise
TECHNIQUE 4rds
Squat 7x165kg
Deep goblet squat x20
1 min flutter kicks
Called it there. Toast. Absolutely toast.
Block pulls were dead stop
Almost absolutely certain that’s a volume pr for squats
Good times
5 Likes
First run in weeks
Triple miler
Mile 1 (easy) 6:30
Rest 5 min
Mile 2 (hard) 5:50
Rest 5 min
Mile 3 (moderate) 6:15
I say easy/hard/moderate based on how my lungs were feeling.
No knee pain whatsoever
Lungs were in for a rude shock and my hamstrings were pretty stiff after yesterday so I took longer than usual to warm up
7 Likes
There seem to be some growths on both your shoulders mate. Might want to get a doctor to look at those.
2 Likes