warmup/mobility
3 rounds:
10 KB Swing@20kg
KB Press 1x1@16kg
15 KB Swing@20kg
KB Press 1x2@16kg
25 KB Swing@20kg
KB Press 1x3@16kg
50 KB Swing@20kg
warmup/mobility
3 rounds:
10 KB Swing@20kg
KB Press 1x1@16kg
15 KB Swing@20kg
KB Press 1x2@16kg
25 KB Swing@20kg
KB Press 1x3@16kg
50 KB Swing@20kg
warmup/mobility
Trapbar DL 5-3-2@55kg
Bench Press 3x5@42,5kg
warmup/mobility
Trapbar DL 5-3-2@60kg
Bench Press 5-3-2@45kg
Passive hang 2x1minute
warmup/mobility
KB Press (Ladder):1,2,3,4,5,4,3,2,1@20kg
Pullups: 1,2,3,4,5,6
KB Goblet Squat (ladder): 1,2,3,4,5,4,3,2,1@32kg
Farmers walk
warmup/mobility
Trapbar DL 5-3-2@65kg
Bench Press 3x5@47,5kg
Dips 3x15
V-Situps 3x15
#t-ransformation2018 - 4week-progression/report:
what went good: discipline; consistency; fun at training; i feel good and have a lot of energy
what went not so good: didn’t squat a lot; yoga and conditioning work
stats
Trapbar DL 5reps@65kg
Bench Press 5reps@45kg
Zercher Squat 5reps@40kg
bodyweight: 68kg
warmup/mobility
4 rounds KB Swings:
15-35@24kg
(total swings: 200)
suitcase walk 4x20m@32kg
Yoga
Warmup/mobility
Trapbar DL 5-3-2@60kg
Bench Press 3x5@45kg
chinups 3x5@BW+10kg
Band pullapart 3x20
warmup/mobility
Pistol Squat 3x3
KB Rows 3x5@28kg
KB (single side) Frontsquat 2x5@28kg
KB Press 2x5@20kg
KB Swing ladder (2 rounds):
starting weigth: 44kg
starting reps: 4
every set increase reps +4 and decrease weigth -4kg
(end with 20reps@28kg)
warmup/mobility
Zercher Squat 3x5@40kg
Bench Press 3x5@47,5kg
chinups 4x5@BW+10kg
warmup/mobility
5 rounds:
25 KB Swing @24kg
3 rounds:
KB suitcase Walk 20meter@32kg
10 Box jumps
KB suitcase Walk 20meter@32kg
warmup/mobility
Zercher Squat 3x5@45kg
Bench Press 3x5@50kg
Hanging knee raises 2x20
warm up/mobility
3 rounds:
10 KB Swing
1 KB Press
15 KB Swing
2 KB Press
25 KB Swing
3 KB Press
50 KB Swing
(swing@24kg, press@20kg)
warmup/mobility
KB Press 5x1@20kg
Bulgarian Split Squat 4x5@32kg
KB Rows 4x5@32kg
hanging knee raises 1x15
warmup/mobility
ramping up to a 3RM
Trapbar DL 1x3@70kg
Bench Press 1x3@60kg
Band pullapart 3x20
chinups 1x15
Dips 1x15
warmup/mobility
working up to a 3RM
Zercher Squat 1x3@60kg
Lat pulldown 5x10@50kg
Nice work buddy
No training - im sick
thank u!