Train hard to get lean ""the sequel"

holdfast · 10-03-2013 5:24pm

today

16mins emom
one arm press 4/4X8X24kg
mt climbers 20X8
kettle bell swings 10X8X32kg
dancing with 4 year old to prodigy for remainder of the min. active recovery ?

trx inverted rows 10X4
spider push ups 10X4

X band walks
Band pull aparts

holdfast · 12-03-2013 11:00pm

today

8mins of 24kg KB snatch
90 odd reps

10-1
24kg KB swings
bodyweight squats
push up

16kg KB 3 rds
one arm swing 5 reps
clean and press 5 reps
snatch 5 reps
windmill 5 reps
reverse lunge 5 reps
swop arms

Ab wheel roll out 5X2
Plank 45 secs X2

20mins on crosstrainer

holdfast · 15-03-2013 6:06pm

yesterday

3 rds of
Skipping 40sec on 20 sec off
snatch 16kg KB L 40sec on 20 sec off
Skipping 40sec on 20 sec off
snatch 16kg KB R 40sec on 20 sec off

trx suspension rows 10X3X20kg
Squats 10X3X20kg

push up 3X15
One leg dealift 10/10X3X40kg

30:30 24kg kettelbell swings 10 rds

today
5mins skipping

15sec on 15 sec off for 20mins
snatch 16kg KB 7 reps per 15 sec

3 rds of
350m run
5 presses L/R 32kg
5 one arm rows 32kg

holdfast · 16-03-2013 10:39pm

today

5mins skipping

25mins of
10 inverted rows
10 bodyweight
10 push ups
10 32kg KB swings
10 crunches

not really into it. MRI scan on tues on my knee, it feels well dodgy

holdfast · 17-03-2013 9:51pm

today

10mins emom
one arm press 4/4X8X24kg
mt climbers 20X8
kettle bell swings 10X8X32kg

one arm press 10/10X3X24kg
trx one leg squat 10X10X3

trx hip hinge 10X3
one arm row 10/10X3X32kg

24kg kettle bell snatch for 7mins 80 odd reps

holdfast · 21-03-2013 11:25pm

today

20mins 15sec on 15 sec off
16kg snatch 7 reps per 15secs

5 rds of
1/1 TGU 24kg KB

10X6X32kg KB 2 hands swings

holdfast · 25-03-2013 10:30pm

today

16mins emom
one arm press 5/5X8X24kg
mt climbers 20X8
kettle bell swings 10X8X32kg
trx inverted rows 8X8

24kg kettle bell snatch for 7mins 90 odd reps

got mri results on m knee, tears in every part of the meniscus. physio said it like someone strapped a hand grenade to it. cant squat any weight, so roll on an date with a surgeon:mad:.

holdfast · 26-03-2013 10:24pm

Tonight

step up 3X20 with 20kg vest

trx suspension rows 15X3
Squats 15X3

push up 3X15
One leg dealift 10/10X3X40kg

30:30 24kg kettelbell swing 10 rds

Plank 3X30sec
ab wheel 3X3 kneeling

Got date for the specialist 17th June:eek: and thats private cover. Going to try keeping up the sessions. No running, box jumps, du, basically any impact stuff

holdfast · 28-03-2013 10:49pm

Tonight

32kg swings KB 10-1
BW squats 10-1

60kg deadlift 10X10
24kg Snatch Kb 5X10

trx suspension rows 10X4
trx atomic push ups 10X4

trx IYT 5X3
side plank 30/30X3

holdfast · 01-04-2013 5:06pm

today

2 handed kettlebell swings 10X6X32kg

5 rds of
1/1 TGU 24kg KB

one arm press 10/10X3X24kg
trx one leg squat 10X10X3

trx hip hinge/hamstring curl 10X3
one arm row 10/10X3X32kg

10mins 15sec on 15 sec off
16kg snatch

holdfast · 02-04-2013 9:25pm

today

trx suspension rows 21,18,15.....3
Push press 30kg 21,18,15.........3

24kg KB 5 rds
one arm swing 5 reps
clean 5 reps
press 5 reps
snatch 5 reps
high pull 5 reps
switch arms

Ab wheel roll out 3X3
Plank 45 secs X3

holdfast · 04-04-2013 7:34pm

Today

15sec on 15sec off
20mins
16kg KB snatch

5rds
1:20mins on 40sec of punch bag

10 TGU 16Kg
10 Windmill 16Kg

holdfast · 06-04-2013 9:45pm

Tonight

clean and press 5/5X24kg
squat X10
Swings 10X32kg
20mins

5mins 60 24kg snatch

holdfast · 08-04-2013 7:08pm

Tonight

warm up
X band walk
band pull apart
o/h squat with band
press up

20mins emom
one arm press 5/5X10X24kg
mt climbers 20X10
kettle bell swings 10X10X32kg
trx inverted rows 10X10

5mins 60 24kg snatch

had 20sec left in each min, need to hit another 8 per min for snatch test eek:

holdfast · 24-04-2013 9:51pm

3mins of skipping
x bands walks
shoulder dislocates

16mins emom
one arm press 5/5X24kg
mt climbers 20X10
kettle bell swings 10X32kg
one arm rows 5/5X32kg

5mins 60 24kg snatch

56kg 50m farmer walk
24kg 25/25m waiter walk
3X45sec plank

holdfast · 25-04-2013 9:35pm

today

jump squats 3X8

inverted rows 10X4
trx one leg squat 10/10X4

push up 3X15
One leg dealift 10/10X3X40kg

KB 2 arm swings
10 rds of 30sec on, 30 sec off wih 32kg

knee is limited doing squats and deadlift. cant wait for the op:eek:

holdfast · 26-04-2013 10:24pm

Tonight

KB double arm press 10/10X4X48kg
KTE 10X4
Bent over row 10/10X4X48:mad:kg

20mins 15sec on 15 sec off
16kg snatch 7 reps per 15secs

AB wheel 3X3 kneeling
Windmill 3/3X3
Pallof Press 5/5X3

holdfast · 06-09-2013 10:29am

In Feb this year, I tore cartilage in my left knee. As a result I have not trained regularly and got really out of condition. (maybe i was not in good condition anyway.) But I am 8kgs heavier not than a year ago. I am still having problems with my knee which limits my deadlifting and squatting. I did visit a surgeon in May, long story short answer, the news in is not a great. I have a lot of damage done over the years from the initial ACL tear in my teens. If I look after it I will have twenty years before a knee repalcement. I may go back to the doc to clean up the knee a bit, I did not want to have anything done at the first visit as there was little pain. Now as I go back training the knee is cranky. I think I may be able to achieve the targets for squatting and deadlifting with a bit of work and not hurt my knee.

So I will lose the 8kgs I put on, pass my work related fitness test and achieve some basic strength milestones listed below by the 19th of Nov 2013.

For Men:
Push :Expected = Bodyweight bench press
Pull :Expected = 5 pullups
Hinge Expected = Bodyweight to 150% bodyweight deadlift
Squat Expected = Bodyweight squat
Loaded Carry :Expected = Farmer walk with total bodyweight (half per hand)
Getup : One left and right, done with a half-filled cup of water

My diet breakdown is going to be the following:

Training Day
Protein :191grms
Carbs 191grms
Fat 85grms

Non Training Day
Protein :191grms
Carbs 191grms
Fat 85grms

Baseline: measurements

Estimated BF < 25%

Weight (kgs) Hips (Cms) Waist Bicep Neck Chest Shoulders Calf Thigh
week 1 116.2 109 111 36.5 40 114 127 43.5 59.3

So I am hear to be held accountable: So poke fun, offer insults at my physical capabilities and throw a few f**ks at me to get on my fat ass.

holdfast · 09-09-2013 9:45pm

things are going well, did some light stuff over the weekend. nothing worth putting up, just seeing how the body would feel.

Training

today
Afternoon
Cross trainer 30mins
Cals 557 peak hr 83% ave 76%
PTE 2.6 Recovery time :8hrs

Evening 50mins

Foam roll
RAMP

one arm snatch
2/2X3X25kg
2/2X2X30kg
instep stretch

single leg deadlift 6/6X3X40kg
T-Push up 6/6X3
Reverse lunges 6/6X3
Ab and lat stretch

Inverted row 12X3
Thruster 6X3X40kg
Pigeon stretch

5 sprints 40m-40m
5X5 Shoulder dislowcates
5X30secs plank

Cals 913 peak hr 93% ave 75%
PTE3.0 Recovery time :17hrs

Diet
Fat 95grms
Prot 218grms
carbs 146
cals 2290

holdfast · 12-09-2013 11:00pm

Tuesday

Training

Foam rolling
Mobility work
ankle 3 drills
shoulder 2 drills
Upper back 2 drills
hips 3 drills

24kg kettlebell
20X5 two hand swings
hipflexor stretch
5/5X5 one arm snatch
goblet squat

ab roll outs on knees 5X5
Farmer walk 30m/30mX5X56kg
X band walk 5/5X5

Wed
rest day, swelling in my knee, not sure why. Did some voodoo flossing etc

Thursday

X trainer 30mins

Foam roll
Mobilty work as a above

16kg kb
15 sec on 15 secs off 40 rds

5 rds of
1:20mins on 40 sec off of bag work (boxing)

foam roll and stretch

holdfast · 15-09-2013 9:40am

Training Last Night

Foam roll RAMP

Kettlebell Swings 10X3X32kg

Box Squats 10X3X80kg
One arm Rows 10/10X3X32kg
Step Up 10/10X3

Push Press 5/5X3X32kg
Barbell rows + Romanian deadlift 10X3X40kg

30sec on 30 sec off 10 rds
24kg Kelltlebell swings (150 total

Situps 10X3
Back ext 10X3
Floor Slides 5X3

Foam roll and static stretch

I want to do box squats to try reinforce or retaining better form. Still some swelling which is a pain and I am going to work on reducing today.

Review of the week,

I think things went well in some respect. I had a lot of swelling on wed, must have been the goblet squats, due to bad positioning. On wed I weight myself as 115.5kg, which was great but today it 115.8kg. Not too happy with that, but I eat big yesterday.

Setup my standing desk at work, very happy with it. No issues with changing, i taught I would be more consensus of standing all the time. I just got stuck in work and never missed sitting. Given I commute for 3hrs a day, reducing the time I am sitting by 5-6hrs a day will no doubt be a lot better for me. I must post a picture of it.

I have been reading a lot about knees both from a manual called bulletproof knees and K Star website. Its funny I am back doing thing I did over 15 years ago, wearing a knee sleeve, using wintergreen before training and static stretching. .Maybe if I had kept that up, I could have reduced the trouble I am in now. Added to them I have focused on hip and ankle mobility, one legged training, improve hydration and taking supplements to improve my knee health.

I am going to focus on the following weeks

Stretching during workouts,
Do an MWOD each day
Log diet better
Better setup during workouts
The stats are as follows

Weight (kgs) Hips (Cms) Waist Bicep Neck Chest Shoulders Calf Thigh
week 1 116.2 109 111 36.5 40 114 127 43.5 59.3
week 2 115.8 109 109.5 37 42 114.5 127 43.5 59

holdfast · 21-09-2013 9:22am

Well I have been training away this week, with the focus been only movements that a knee friendly. I still have some swelling and stiffness, which I have tried to reduce with ice and strapping. I took Thursday night off to give it a rest, but I am getting the feeling that this problem is here to stay. Roll on the 11 Oct, when I meet the surgeon again, hopefully he will have a solution to the constant swelling after training. I am not hoping to run marathons, but to be able to train even in a restricted from would be great.

monday

foam roll and dynamic warm up

inchworm 1X5
windwill 2/2X5X16kg
KB swings 12X4X32kg
5 shoulder dislocates

one arm kb swings 10/10X5X24kg
pidgeon stretch 20secs
one arm snatch 5/5X5X24kg
hip flexor 20 sec

push press 5/5X3X32kg
Farmer Wal 40mX3X56kg
one arm row 5/5X3X32kg

pallof press 5/5X3
ab wheel roll outs 5X3
tuesday

775m swim in 30 mins
25m crawl and 25 breast stroke

wed

20mins of 15/15 off/on 16kg kb snatchs

inverted rows 10X4
atomic push up10X4
instep stretch 20sec each side

20 skips ( focus on soft landing)
20kb kb swings 32kg for 5rds

holdfast · 06-01-2014 8:51pm

Long time no post, I did some training over the last few months nothing to crazy. Knee feels a bit better, but still not 100% or will never be. No operation was done after all, the doc convinced me to sit it out.

Goal for the new year is to remain injury free, lose weight, get stronger and to be consistent.

Started today with 10,000 swings and modified v-diet for January. I will lose 6kg before the end of Jan been a short term goal.

NEAT 3.9km walk
Training
5 rds
10 swings 32kg - 1/1 press 32kg
15 swings 32kg - 2/2 press 32kg
25 swings 24kg - 3/3 press 32kg
50 swings 24kg
stretch hips/ and glutes between sets

modified v-diet is a solid meal each day, rather than once a week.

holdfast · 07-01-2014 10:53pm

today

NEAT 3.9km walk
Training
5 rds
10 swings 24kg - 1 Goblet Squat 24kg
15 swings 24kg - 2 Goblet Squats 24kg
25 swings 24kg - 3 Goblet Squats 24kg
50 swings 24kg
stretch ankles and shoulders between sets

Forgot how my hands can get ripped up, really affected my workout today. Tomorrow off so hopefully they will be better able for the swings for Thursday. I have a really tight hip flexor which I will have to stay on top of for this with all the swings.

The diet do not go to plan real today, working for 24hrs so I guess its a cheat day. But back tomorrow to plan.

holdfast · 10-01-2014 10:49pm

Training
5 rds
10 swings 32kg - 2 Dips BW
15 swings 32kg - 4 Dips BW
25 swings 24kg - 6 Dips BW
50 swings 24kg
Glute and hips stretch

MWOD ankles

diet very poor:(

today

NEAT 25mins swim 1km
Training
5 rds
10 swings 32kg - 1/1 one arm row 32kg
15 swings 32kg - 2/2 one arm row 32kg
25 swings 24kg - 3/3 one arm row 32kg
50 swings 24kg
3rd world squat

MWOD Couch stretch
hands in bits:mad: 2000 swings done:pac:.
diet good today, i need to keep it going.

holdfast · 13-01-2014 11:18pm

Today

NEAT 3.9km walk
Training
5 rds
10 swings 32kg - 1/1 press 32kg
15 swings 32kg - 2/2 press 32kg
25 swings 24kg - 3/3 press 32kg
50 swings 24kg
stretch hips ans shoulder between sets

MWOD shoulders distraction and foam rolling oh the pain.

had to give up the v diet, did it and the 10,000 swing in nov and lost 6kgs. but i could not commit to both them again, i could do with it mind you.

holdfast · 15-01-2014 10:30pm

Today

Training
5 rds
10 swings 32kg - 2 Dips BW
15 swings 32kg - 4 Dips BW
25 swings 24kg - 6 Dips BW
50 swings 24kg
Glute and ankle stretch

MWOD quads, foam roll and quad stretch.

NEAT 4km walk
diet good, nothin fancy just trying to moderate what i eat and plan ahead.

holdfast · 17-01-2014 11:03pm

today

NEAT 25mins swim 1km
Training
5 rds
10 swings 32kg - 1/1 one arm row 32kg
15 swings 32kg - 2/2 one arm row 32kg
25 swings 24kg - 3/3 one arm row 32kg
50 swings 24kg
3rd world squat

Foam rolled for half an hour
diet good today,

holdfast · 19-01-2014 11:28pm

today

NEAT two slices of my mothers cream sponge
Training
5 rds
10 swings 32kg - 1 Goblet Squat 32kg
15 swings 32kg - 2 Goblet Squats 32kg
25 swings 24kg - 3 Goblet Squats 32kg
50 swings 24kg
stretch ankles and shoulders between sets

foam rolled for 40mins, my hip flexor/itb band is acting up

holdfast · 20-01-2014 10:35pm

Today,

I dragged myself to do a bit of training, after a long debate. I need to change my program from 10,000 swings, i just am so bored of it. maybe cause I did the fully program in Nov. Its a battle to go and do it, gave myself a break and did

5rds 24kg
5/5 one arm swings
10 push ups
5/5 clean
5/5 presses
10 goblet squats
5 ab wheel (kneeling)
22mins

5/5 TGU X 24kg

maybe its just the last few days, was hoping to finish the workout and start the bulletproof athlete program. To correct and strengthen all of the ticks and bangs i Have.

Anyway down 2.5kg in two weeks

holdfast · 21-01-2014 11:14pm

ok 10,000 swings is dead long live some other program. I am bored of it and really i need to address my knee issues first. the saying building fitness on dysfunction has got me in trouble before.

so tonight
2X8 jump squat
2X 30 sec plank

step ups 3X10/10
invrted rows 3X10
both with 20kgs
hip stretch between each set

one arm press 3X8/8X24kg
sling leg deadlift 3X10/10X 40kg
glute stretch

100 snatchs 24kg kb in 8mins

neat 4km wall
diet good

holdfast · 28-01-2014 10:50pm

yesterday

line hops 3X10
ex push up 3X5
squat jumps 3X5

Tempo 301
Push ups 3X8
Bodyweigth split squats
shoulders dislocates

tempo 301
inverted rows 3X10
Goblet squats 3X10X24kg
ankles mob

tempo squats 45sec 3 rds temp 202

today

5 rds
10 swings 32kg - 1/1 press 32kg
15 swings 32kg - 2/2 press 32kg
25 swings 24kg - 3/3 press 32kg
50 swings 24kg
pigeon and couch between stretch

holdfast · 01-02-2014 10:19pm

Wed

Side hops 3X5
hedains 8/8X3
ex push up 5X3

Tempo 301
pull through 10X3 green band
one arm row 8/8X3

Tempo 301
Bw step up 10/10X3
floor press 10X3X24kg

tempo 202
Prone i and external rotation 8X2
wall press ab 8/8X3

tempo 202
push up 3 rds 45 sec

today

line hops 3X10
ex push up 3X5
squat jumps 3X5

Tempo 301
Push ups 3X8
Bodyweigth split squats
shoulders dislocates

tempo 301
inverted rows 3X10
Goblet squats 3X10X24kg
ankles mob

tempo squats 45sec 3 rds temp 202

holdfast · 02-02-2014 11:01pm

today

20mins 6 rds total
5 inverted rows
5/5 press 32kg
10 kb swings 32kg
20/20 mountain climbers (each leg)

5/5 TGU 16kg Kb

Working back the TGU into my routine, found them hard since I injured my knee. Hopefully I will be back to 24kg soon.

holdfast · 03-02-2014 10:57pm

Today

25mins swim around a 1km

Side hops 3X5
hedains 8/8X3
ex push up 5X3

Tempo 301
pull through 10X3 green band
one arm row 8/8X3

Tempo 301
Bw step up 10/10X3
floor press 10X3X24kg

tempo 202
Prone i 8X2
wall press ab 8/8X3

tempo 202
push up 4 rds 45 sec

50X32kg kb swings
30X24kg kb swings

don't know about the tut training lark, i feel sore afterwards. but is it enough to licit a change in body composition

holdfast · 04-02-2014 11:28pm

Today

afternoon

30mins spinning bike

5rds 24kg
5/5 one arm swings
10 push ups
5/5 clean
5/5 presses
10 goblet squats
5 ab wheel (kneeling)
22mins

80 kb swings 24kg

holdfast · 05-02-2014 11:15pm

Today

30mins cross trainer

line hops 3X10
ex push up 3X5
squat jumps 3X5

Tempo 301
Push ups 8X3
Bodyweigth split squats 8/8X3
glute stretch

tempo 301
inverted rows 10X3
Goblet squats 10X3X24kg
hip stretch

tempo squats 45sec 4 rds temp 202

hamstring mwod

have to say my knee feels a lot better, i think the slow spilt squats and squat are working out a few restrictions in it.

rest day tomorrow

holdfast · 08-02-2014 10:28am

Yesterday

20mins of 15sec on 15 sec off

16kb snatches

Windmills 3/3X3X16kg
Plank 45sec X3

short and sweet

holdfast · 09-02-2014 8:20pm

Today

Side hops 3X5
hedains 8/8X3
ex push up 5X3

Tempo 301
pull through 10X3 green band
one arm row 8/8X3X24kg

Tempo 301
Bw step up 10/10X3
floor press 10X3X24kg

tempo 202
Prone i 8X2
wall press ab 8/8X3

tempo 202
Squata 4 rds 45 sec

90X32kg kb swings

holdfast · 11-02-2014 9:34am

Yesterday
35mins spinning bike

line hops 3X10
ex push up 3X5
squat jumps 3X5

Tempo 301
Push ups 8X3
Bodyweigth split squats 8/8X3
BW Squat stretch 30sec each set

tempo 301
inverted rows 10X3
Goblet squats 10X3X24kg
BW Squat stretch 30sec each set

Prone Y 8X3
Ab wheel 5X3

60X1 32kg KB Swings

inverted rows 45sec 5 rds tempo 202

holdfast · 11-02-2014 11:05pm

Today

25mins swim mix stroke

5/5X1 TGU 16kg Kb

100 snatches 24kg KB

3/3X3X16kg kb windmill
5/5X3 pallof press
45secX3 plank

tabata burpee

holdfast · 25-02-2014 10:42pm

Today

single leg line hops 3X10
ex push up 3X5
squat jumps 3X5

Tempo 301
ring Push ups 8X3x
split squats 10/10X316kg
glute stretch

tempo 301
inverted rows 10X3
offset squats 5/5X3X24kg

Prone T 8X3
ab wheel 5X3
hip stretch

100 snatchs 24kg kb 10rds

holdfast · 26-02-2014 11:12pm

today

single leg side hos 5/5X3
kneeling med ball throws 10/10X3
side hops with hold 5/5X3

tempo 301
offset RDL 10/10X3X40kg
one arm row 10/10X3X27kg
shoulder dislocates

tempo 301
step up offset weight 10/10X3X16kg
sinlge arm floor press 10/10X3X27kg

50 burpee
30 arm pullx aparts
wall ab 8/8X2

holdfast · 01-03-2014 5:20pm

Yesterday

foam roll dynamic warm
prehab and prep

single leg line hops 3X10
ex push up 3X5
squat jumps 3X5

tempo 301
ring Push ups 8X3
split squats 10/10X16kg
glute stretch

tempo 301
inverted rows 10X3
offset squats 10/10X3X24kg

Prone T 8X3
ab wheel 5X3
30 swings of 32kg kb

Today

single leg side hos 5/5X3
kneeling med ball throws 10/10X3
side hops with hold 5/5X3

tempo 301
single leg DL 10/10X3X40kg
one arm row 10/10X3X32kg
shoulder dislocates

tempo 301
step up offset weight 10/10X3X24kg
sinlge arm floor press 10/10X3X27kg

100 24kg snatchs
30 arm pullx aparts
wall ab 8/8X2

holdfast · 04-03-2014 8:31pm

Yesterday

afternoon
Warm up halo, goblet squats and glute bridges

kB swings 10X10X24kg
Skipping 30X10
TGU 5/5X1X16kg

Evening
Tempo 301
ring Push ups 8X3
split squats 10/10X3X16kg

tempo 301
inverted rows 10X3
offset squats 10/10X3X24kg

IYT Suspension trainer 5X3
ab wheel 5X3

100 snatches 24kg kb 10rds

Today

Side hops 5X3
Med Ball side throws 5X3
Heidans 5/5X3

tempo 301
single leg DL 10/10X3X40kg
one arm row 10/10X3X32kg

tempo 301
step up offset weight 10/10X3X24kg
single arm floor press 10/10X3X32kg

60 burpees
prone T 8x3
wall ab 8/8X3

holdfast · 06-03-2014 10:50pm

Today

Afternoon
Warm up halo, goblet squats and glute bridges

kB swings 10X10X24kg
Skipping 50X10
TGU 5/5X1X16kg

pull ups 5X1, yes I am one of those guys:(

evening

45mins foam rolling, stretching while watching breaking bad.

Training in the morning, how I hate training in the morning :mad:

holdfast · 07-03-2014 11:00pm

Today

morning session did not happen:rolleyes:

Afternoon
foam roll
Warm up halo, goblet squats and glute bridges

kB swings 10X10X24kg
Skipping 50X10
TGU 5/5X1X16kg

pull ups 10X1
Snatch 24kg KB 10X10

evening

45mins foam rolling, a niggle in my right hip flexor and glute.

holdfast · 08-03-2014 10:40pm

Tonight

foam roll 30mins with two kids sitting on you. good fun for them, a lot of pain for me.

dynamic warm up and foam roll this evening

goblet squat 10X4X32kg
inverted rows 10X4

split squats 10X4X24kg
ring push up 10X4

kb swings 10X5X32kg
band pull aparts 10X5
ab wheel 5X3

Knees feel good, which is great. only light weights but i feel the tempo training and rehab works has worked.

holdfast · 13-03-2014 9:32pm

Monday

Side hops 5X3
Med Ball side throws 5X3
Heidans 5/5X3

tempo 301
single leg DL 10/10X3X40kg
one arm row 10/10X3X32kg

tempo 301
step up offset weight 10/10X3X24kg
single arm floor press 10/10X3X32kg

kb swings 10X5X32kg
band pull aparts 10X5
ab wheel 5X3

felt a niggle at hip flexor and rested till today. but it back again :mad:

today
Afternoon
foam roll
Warm up halo, goblet squats and glute bridges

kB swings 10X10X24kg
Skipping 50X10
TGU 5/5X1X16kg

sprints 5-10-5m 5rds

going to rest and foam roll and stretch over the weekend.

holdfast · 19-03-2014 10:07pm

Today,

Light swim for 25mins

evening

5rds 24kg
5/5 one arm swings
10 push ups
5/5 clean
5/5 presses
10 goblet squats
5 ab wheel (kneeling)
22mins

Duty for 24hrs last night. wreaked and just want to register a workout today. task and launch

Train hard to get lean ""the sequel"

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