- Joined
- May 9, 2005
- Messages
- 6,528
- Reaction score
- 0
Wednesday, March 21
SkiErg + Rower + AirBike
600+600+1200 m
A. DB Curl & Press
10/15/17.5 x10+10
B. Kettlebell Swings
16/20/24/32 x20
A. Seated Box Jumps (60cm to 70cm)
x6 x4
B. Muscle-Ups
x2 x4
A. Bench Press
100/110/115 x3 - last rep paused
120 x2+F x3
100 x5/5/8
B. Face Pulls
GRN x20 x3
A. Deadlifts
100/120/140/150 x8
B. Lateral DB Raises
7.5/10/10 x20
A. Seated Rounded-Back Good Mornings
20/30/40/50 x8
B. Ring T & Y
x10+10 x3
A. Fitball Crunches
x15/15/20
B. GHD Sit-Ups
x15/15/20
C. DB Curls
17.5's x15 x3
Right knee pf cartilage feels somewhat aggravated after practice.
Bodyweight during practice no shoes, no breakfast = 91.2 kg.
SkiErg + Rower + AirBike
600+600+1200 m
A. DB Curl & Press
10/15/17.5 x10+10
B. Kettlebell Swings
16/20/24/32 x20
A. Seated Box Jumps (60cm to 70cm)
x6 x4
B. Muscle-Ups
x2 x4
A. Bench Press
100/110/115 x3 - last rep paused
120 x2+F x3
100 x5/5/8
B. Face Pulls
GRN x20 x3
A. Deadlifts
100/120/140/150 x8
B. Lateral DB Raises
7.5/10/10 x20
A. Seated Rounded-Back Good Mornings
20/30/40/50 x8
B. Ring T & Y
x10+10 x3
A. Fitball Crunches
x15/15/20
B. GHD Sit-Ups
x15/15/20
C. DB Curls
17.5's x15 x3
Right knee pf cartilage feels somewhat aggravated after practice.
Bodyweight during practice no shoes, no breakfast = 91.2 kg.