5 min rower
Rower:
300m, 90s rest
6 sets under 1:35 pace
Finished with 5x15 push-ups
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Jump rope, upper circuit, dynamic with build up sprints
1-Leg Box Jumps:
3 x 3
slipped on the last set and scraped my knee pretty bad, had to drop the Nordics
High Pogo Hops:
3 x 10
High Hang Power Cleans:
Bunch of singles at 185
better than last week
DB RFESS:
4 x 6 each leg with 80s
BB Rows:
135 x 10
185 x 8
185 x 8
185 x 8
Dips:
3 x 12
should get a proper plan going now that I’m healthy enough to exercise properly.
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Jump rope, upper circuit, dynamic with build up sprints
Deadlifts:
4 x 5 at 345
BB Rows:
5 x 8 at 185
Low intensity weak workout. I felt good but my training partner was injured so I spent most the time helping him with stuff
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Jump rope, upper circuit, dynamic with build up sprints
Sprints:
3 x 15m
reminder to change footwear next time cause nanos are awful for sprinting
Banded Box Squats:
225 x 3
245 x 3
265 x 3
285 x 3
with blue bands
Push-ups:
Bw x 10
+45 x 10
+45 x 10
+45 x 10
DB RFESS:
2 x 5 each leg with 80s
DB Bench:
80s x 5
60s x 10
60s x 10
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Rower, track warmup
Sprints:
4 x 20m
Deadlifts:
Up to
345 x 5
365 x 5
365 x 5
BB Rows:
3 x 8 at 205
Band Assistance Nordics:
2 x 5
Shin bruise couldn’t handle more
Tuck Lever Rows:
3 reps and tweaked my neck. Gad damn can’t catch a break. Should be okay by Monday. Will drop this exercise
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Neck is slowly getting better
LISS
10 min jump rope
10 min bike
10 min jump rope
10 min bike
After each exercise:
12 push-ups, 20 sit-ups, 15 BB curls
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Just going through the motions today
Rower, upper/neck warmup
Box Squats:
225 x 6
245 x 6
265 x 6
285 x 6
305 x 4
without bands it felt like I was floating (even though it wasn’t easy)
Push-ups:
BW x 10
+45 x 10
+45 x 10
+45 x 10
DB RFESS:
3 x 8 each leg with 60s
DB Bench:
10, 8, 8, 8
with 60s … pathetic
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Bike, upper/neck warmup
BB Rows:
45 x 10
135 x 8
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8
Feet Elevated Ring Rows:
BW x 10
+10 x 10
+10 x 10
+10 x 10
BW x 10
Superset …
Thick Bar Curls:
4 x 8 with 70
Ring Rollouts:
4 x 12
Sand Bag Chest Carries:
5 sets at 200 lbs
1 Like
Jump rope, quick dynamic
Back Squats:
45 x 10
135 x 5
225 x 5
275 x 5
275 x 5
275 x 5
Bench:
115 x 10
165 x 5
205 x 5
205 x 5
205 x 5
Band Pullaparts:
4 x 25
DB Bench:
3 x 10 with 60s
Band Pushdowns:
3 x 12
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Rower, static, upper work
EMOM
Sand Bag Shouldering
10 sets of 2 at 200 lbs
1-Arm Ring Plank:
3 x 30 seconds per side
never seen anyone else do this ab exercise but it’s the best one
Rower:
6 x 250m with 90s rest 1:33 pace average
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Jump rope, dynamic w/ build up sprints
Power Rows:
4 x 3 strokes (750 watts best, PR since surgery)
Deadlifts:
135 x 5
225 x 5
295 x 5
345 x 5
395 x 3
BB Rows:
4 x 8 at 205
Superset:
Thick(3”) 1-Arm Curls: 4 x 10 with 30
Rower Ab Tucks: 4 x 15
Seated Bent over DB Raises:
3 x 20
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Jump rope, quick dynamic
Back Squats:
45 x 10
135 x 5
185 x 5
225 x 5
275 x 5
275 x 5
275 x 5
BB Step ups w/ High knee:
135 x 3 each leg
185 x 3
185 x 3
205 x 3
Band Pullaparts:
5 x 25
Bench:
115 x 10
165 x 5
205 x 5
205 x 5
205 x 5
205 x 5
Ring Push-ups (walk away):
3 x 12
1 Like
Bike, static, upper work
Sand Bag Giant Set: 5 sets with 200 lbs
Shouldering x 2
Bear Hug Squat x 2
Row x 2
Ski Erg:
3 x 60s with 60s rest
1:46.3 average
Rower:
3 x 60s with 60s rest
1:39.3 average
The ski erg killed. Had nothing left in my legs for rowing.
Finished with 3 x 20 push-ups
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Rower, dynamic
Power Rows:
7 x 3 strokes, 715 watts best
Deadlifts:
135 x 5
225 x 5
295 x 5
345 x 5
395 x 3
tweaked my neck, stupidly. Need to keep my lifts lighter and focus on what’s important. Stick to 275/225/365. Upper back needs to be built up.
Finished with some neck work and DB Curls
Gone the next 3 weeks. Heading to Spain to get married 
2 Likes
BOOM. Life PR right there!
Congratulations.
2 Likes