20110313 – 07h00 – progressive loaded time

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JM + WarmUp (160 club) DL=110kg(Hex/Trap Bar), DBL C+Pp/J=2x(16-20kg)Deadlift, DBL C&Pp/J, Burpee : 1 of each for 2 mins, rest 30s, repeat for another 2 minsDeadlift, DBL C&Pp/J, Burpee : 2 of each for 3 mins, rest 30s, repeat for another 3 minsDeadlift, DBL C&Pp/J, Burpee : 3 of each for 4 mins, rest 30s, repeat for another 4 minsDeadlift, DBL C&Pp/J, Burpee : 5 of each for 8 mins, rest 30s, repeat for another 8 mins 36:45 work:rest(active)SwL,BrS,SwR,BrS,Sw-DBL,BrSCL,BrS,CR,BrS,C-DBL,BrS HRMax= 167  kcal= 1018

20110311 – 05h30 – On a schedule

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A modified version of last nights DL experiment.Load up a hex/trap bar with 110kg, then set up your gymboss or workout timer to beep every “x” seconds. When it beeps, you do 1 rep.Today we do the same thing with weighted situps too. (2x24kg) 64 reps @ 12s48 reps @ 10s32 reps @ 8s16 reps @ 6s total of 160 reps – 17,600kg DL + 7680kg weighted situps HRMax= 155  kcal= 392

20110310 – 19h00 – A short burst of deadlifts (for fun)

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Thought we’d try a little paced rythm deadlift set.Load up a hex/trap bar with 110kg, then set up your gymboss or workout timer to beep every “x” seconds. When it beeps, you do 1 rep. 32 reps @ 9s24 reps @ 8s20 reps @ 7s16 reps @ 6s12 reps @ 5s10 reps @ 4s8 reps @ 3s6 reps @ 2s4 reps @ 1s total of 132 reps – 14,520kg Next time we’ll add in 40 reps @ 10s

20110310 – 05h30 – OverHead VO2max36

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JM + WarmUp (160 club) 18kg 48:1220kg 45:1522kg 42:1824kg 39:2128kg 36:24 work:rest as shown above – 6 mins per weight (except the last one – only 1 set ‘cos of time constraints)CL, Pp/J-L, C+P/J-L, CR, Pp/J-R, C+P/J-R… repeat (2 loops per weight)Increase weight and repeat HRMax= 161  kcal= 815

20110309 – 05h30 – Legs & Shoulders

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JM + WarmUp (160 club) 90s,90s,60sDragon Lunges (Forwards) L, Presses L, Bridge (Strict)Dragon Lunges (Forwards) R, Presses R, Bridge (Strict)Dragon Lunges (Backwards) L, Presses L, Bridge (Strict)Dragon Lunges (Backwards) R, Presses R, Bridge (Strict)Pushup/Dip on the KB handles, Presses L, Bridge (Strict)Burpees, Presses R, Bridge (Strict)Total: 24 minutes Short rest, then increase weight and repeat. HRMax= 165  kcal= 958