20/4
dips
7x35kg
7x40kg
7x45kg
6x47.5kg
one armed db row
8x40kg
10x42.5kg
with much better form this time round, although i had to reset grip due to fatigue lol
1 Like
26/4
one armed db row
2x15x37.5kg
2x15x30kg
squats
6x100kg
6x120kg
6x100kg
2 Likes
27/4
3 mins of rowing (<2.30mins at <25s/m) + 1 min of slow rowing x 5 sets nonstop
1 Like
28/4
One arm dB row
3x15x30kg
Dips
3x7x30kg
High pullups
5x4
Kb
4x18x20kg (1min rest inbetween)
1 Like
29/4
High pullups
4x4
grip didnt feel great today
random power snatching
High bar squat
2x6x80kg
practise for a fitness race in june. so tried out some of the stations
Overshoulder ball throw
3x20x10kg
relatively easy enough. the only problem point is the ball rolling away on landing. maybe i should throw it straight up and walk through
Boat Hold Roll
easy enough. need to get more volume in to prepare
trx mountain climber
3x30
same as above.
side to side lunges with ez bar
the exercise calls for vipr side to side jumping lunges. im fucking not jumping for lunges lol. made do with an ez curl bar. the example given was a vipr with blue tape at the end so im guessing its 8kg?
two of the most important things i need would be to train my running (5km run) and making sure my abs dont cramp up during the event.
finished with skipping
1 Like
1/5
high pullups
5x4
high bar squat
2x6x100kg
Practise for fitness race
Slam Ball over Shoulder Drop 20x10kg
Bear Crawl
Boat Hold Roll 30 sec (wow much shaking)
Kettlebell Swing 20x20kg
TRX Hanging Mountain Climber 40 reps
EZ curl Lunges 20x9kg
wow fuck much tired lol. 1 more month to go!!!
1 Like
Btw these are the stations for the fitness race in 3 June. The format and weights of these are unknown but im assuming that its gonna be done one after another.
Run 5km
Tyre Flip
Farmer’s Walk
Slam Ball over Shoulder Drop
Low Rope
Leopard Crawl
Hi-Lo Wall
Tyre Step
Boat Hold Roll
Kettlebell Swing
Clean & Press
TRX Hanging Mountain Climber
ViPR Barrel Hold Jumping Lunges
Gunny Sack
1 Like
2 rounds
Slam Ball over Shoulder Drop 20x10kg
Bear Crawl
Boat Hold Roll 30 sec (wow much shaking)
Kettlebell Swing 20x20kg
TRX Hanging Mountain Climber 40 reps
EZ curl Lunges 20x9kg
1 Like
4/5
neutral grip chinups
3x5x20kg
chinups
2x5x20kg
dips
7x30kg
7x40kg
back extensions
4x15
situps
3x15
nonstop skipping for 3 mins. woohooooo
1 Like
7/5
neutral grip chinups
5x3x30kg
easy enough. need to do it faster
cable one armed rows with rope grip
3x12x40kg
assisted handstand pushp
3x5
trx mountain climbers
3x40
one arm hang
2x7 secs
1 Like
9/5
wide grip chinups
5x7xBW
one arm cable row (horizontal)
3x15x40kg
dips
2x7x40kg
6x40kg
woooo couldnt get the 7th rep
1 Like
13/5
muscle snatch
up to 50kg, easy enough.
db row
5x10x35kg
about 3.5min rest inbetween
narrow grip ez bar curls
3x10x15kg
felt so weird, like i was being compressed while doing it lol
20 mins on treadmill, 2.1km
2 Likes
15/5
double db rows
15x30kg
14x30kg
15x25kg
15x25kg
wow this is whole new beast lol. pretty fun though, my back and shoulders feel huge lol although im gassing bad
back extensions
4x15xBW
dips
15x20kg
10x20kg
1 Like
23/5
double db rows
4x15x22.5kg
one armed rows
8x27,5kg
2x8x32.5kg
dips
4x7x30kg
curls
3x8x30kg
1 Like
24/5
jerk practise
10x5
snatch
up to 70kg for 1
leg raises
1 Like
26/5
Barbell rows
4x15x50kg
Tried to keep as horizontal as possible. Wasn’t able to bring all to max ROM or touch my chest/stomach
Pullups
2x6
Wanted to try 3x8 but was really damn shagged
Dips
2x5x40kg
Bw leg curls with swinging
3x10
1 Like
28/5
chinups
5x9
3 rounds
over shoulder ball drop 16x10
kb swing 16x12
bw leg curls
4x10
curls were easier today.
1 Like
will be training olympic lifts again after mid june till end 2024? we’ll see how it goes since the locations that allow oly are not near my house or workplace. my aim for this is to put up a good total (100/120?) at 81kg. My current ones stands at 90/100 at 69kg which i think i can beat now.
will still be training pullups but not so hard i guess. Rows have a better strength carryover from what im experiencing now. will still aim for the 80kg pullup as a long term goal.
1 Like
30/5
squats
6x100kg
6x120kg
6x100kg
lying leg raises
4x15
1 Like