WU:
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing Right
10x 15kg DB Swing Left
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (85kg)
Wide 3x5 (75kg)
Narrow 3x5 (65kg)
BO Row 4x5 (65kg)
BO DB Row 3x6/6 (30kg)
Seated
BC 3x6/6 (17.5kg)
HC 3x6/6 (17.5kg)
Reverse Barbell Curl 3x6 (20kg)
Drag Curls 3x10 (17.5kg)
3 Rounds of-
15x 20kg OH Swirls
10x Dips
Stretch
Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Friday, December 28, 2012
Thursday, December 27, 2012
27-Dec WOD
WU:
1000m Row
3 Rounds of -
10x Band Pullaparts (purple)
10x Squat
10x PU
10x Back Raise
HFS
Stretch
SWOD:
Squat 4x5 (100kg)
Shoulder Press 5RM (60kg)
Squat 3x5 (60kg)
Shoulder Press 3x5 (40kg)
1000m Row
Stretch
1000m Row
3 Rounds of -
10x Band Pullaparts (purple)
10x Squat
10x PU
10x Back Raise
HFS
Stretch
SWOD:
Squat 4x5 (100kg)
Shoulder Press 5RM (60kg)
Squat 3x5 (60kg)
Shoulder Press 3x5 (40kg)
1000m Row
Stretch
Saturday, December 22, 2012
22-Dec WOD
WU:
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Activation
HFS
SWOD:
HPC 4x5 (40kg)
Clean &Jerk 7x1 (60kg)
WOD:
6 Round of -
5x HPC
5x 10' Plyo PU
1min Rest
Time: 9'04
Seated BC 3x5 (15kg)
Seated HC 3x5 (15kg)
Drag Curl 3x5 (20kg)
Dips 3x10
Stretch
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Activation
HFS
SWOD:
HPC 4x5 (40kg)
Clean &Jerk 7x1 (60kg)
WOD:
6 Round of -
5x HPC
5x 10' Plyo PU
1min Rest
Time: 9'04
Seated BC 3x5 (15kg)
Seated HC 3x5 (15kg)
Drag Curl 3x5 (20kg)
Dips 3x10
Stretch
Thursday, December 20, 2012
20-Dec WOD
WU:
1000m Row
3 Rounds of -
10x Lunge w/Twist
10x PU
10x Back Raise
10x 2F Glute Activation
10x Sliders
HFS
Stretch
SWOD:
Front Squat 3x5 (72.5kg)
Split Jerk 3x5 (40kg-50kg-60kg)
WOD:
5min AMRAP
3x 20kg DBs HSC
6x 20kg Thruster
9x PU
Rounds: 5 complete (HSC completed on 6th)
Stretch
1000m Row
3 Rounds of -
10x Lunge w/Twist
10x PU
10x Back Raise
10x 2F Glute Activation
10x Sliders
HFS
Stretch
SWOD:
Front Squat 3x5 (72.5kg)
Split Jerk 3x5 (40kg-50kg-60kg)
WOD:
5min AMRAP
3x 20kg DBs HSC
6x 20kg Thruster
9x PU
Rounds: 5 complete (HSC completed on 6th)
Stretch
Wednesday, December 19, 2012
19-Dec WOD
WU:
500m Run
3 Rounds of -
10x Band Pullaparts (Purple)
10x 20kg DB Swing
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD:
Deadlift 4x6 (100kg) 1RM (155kg) 1x6 (100kg)
Snatch 3x5 (40kg)
OHS 3x5 (20kg)
Mobility & Stretch
500m Run
3 Rounds of -
10x Band Pullaparts (Purple)
10x 20kg DB Swing
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD:
Deadlift 4x6 (100kg) 1RM (155kg) 1x6 (100kg)
Snatch 3x5 (40kg)
OHS 3x5 (20kg)
Mobility & Stretch
Tuesday, December 18, 2012
18-Dec WOD
WU:
500m Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (62.5kg)
BO BB Row 4x5 (62.5kg)
BO DB Row 3x6 (30kg)
BC 3x6/6 (15kg)
HC 3x6/6 (15kg)
RC BB 3x6 (20kg)
Drag BB C 3x8 (20kg)
Rope PD 3x8 (25kg)
1K Run
4'22
Stretch
500m Run
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Sliders
HFS
Stretch
SWOD:
Bench Press
Power 3x5 (82.5kg)
Wide 3x5 (72.5kg)
Narrow 3x5 (62.5kg)
BO BB Row 4x5 (62.5kg)
BO DB Row 3x6 (30kg)
BC 3x6/6 (15kg)
HC 3x6/6 (15kg)
RC BB 3x6 (20kg)
Drag BB C 3x8 (20kg)
Rope PD 3x8 (25kg)
1K Run
4'22
Stretch
Monday, December 17, 2012
17-Dec WOD
WU:
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right
10x 15kg DB Swing - Left
10x Scap PU
10x Back Raise
6x Flying Dog
HFS
SWOD:
Squat 5x3 (100kg-105kg-110kg-115kg-120kg)
Squat 3x5 (80kg)
RDL 3x5 (60kg)
SLDL 2x5/5 (12.5kg DBs)
WOD:
300m Row
21 PU
300m Row
15 PU
300m Row
9 PU
300m Row
Time: 5'54
Stretch
500m Run
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing - Right
10x 15kg DB Swing - Left
10x Scap PU
10x Back Raise
6x Flying Dog
HFS
SWOD:
Squat 5x3 (100kg-105kg-110kg-115kg-120kg)
Squat 3x5 (80kg)
RDL 3x5 (60kg)
SLDL 2x5/5 (12.5kg DBs)
WOD:
300m Row
21 PU
300m Row
15 PU
300m Row
9 PU
300m Row
Time: 5'54
Stretch
Saturday, December 15, 2012
15-Dec WOD
WU:
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2FG Ativation
10x Sliders
HFS
Stretch
TECH:
HPC
SWOD:
HPC 3x5 (50kg)
PC + HPC 1,1,1,1,1 (60kg)
5 Rounds of -
50kg Barbell Complex
1x PC
2x HPC
3x Front Squat
2x Push Press
3 Rounds of -
15x 20kg OHSwirls
1x Dips
Stretch
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2FG Ativation
10x Sliders
HFS
Stretch
TECH:
HPC
SWOD:
HPC 3x5 (50kg)
PC + HPC 1,1,1,1,1 (60kg)
5 Rounds of -
50kg Barbell Complex
1x PC
2x HPC
3x Front Squat
2x Push Press
3 Rounds of -
15x 20kg OHSwirls
1x Dips
Stretch
Thursday, December 13, 2012
13-Dec WOD
WU:
1000m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing Right
10x 15kg DB Swing Left
10x Scap PU
10x Back Raise
6x Sliders
HFS
Strectch
SWOD:
Deadlift 3RM (150kg (160kg F2))
Snatch 3x5 (30kg)
Snatch + 5xOHS (20kg)
1000m Row
Strectch
1000m Row
3 Rounds of -
10x 15kg DB Squat
10x 15kg DB Swing Right
10x 15kg DB Swing Left
10x Scap PU
10x Back Raise
6x Sliders
HFS
Strectch
SWOD:
Deadlift 3RM (150kg (160kg F2))
Snatch 3x5 (30kg)
Snatch + 5xOHS (20kg)
1000m Row
Strectch
Wednesday, December 12, 2012
12-Dec WOD
WU:
500m Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD:
Bench Press -
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)
BO BB Row 4x5 (70kg)
BO DB Row 3x6/6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (15kg)
Stretch
Comments:
Still under the weather
500m Row
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD:
Bench Press -
Power 3x5 (80kg)
Wide 3x5 (70kg)
Narrow 3x5 (60kg)
BO BB Row 4x5 (70kg)
BO DB Row 3x6/6 (30kg)
Seated BC 3x6/6 (17.5kg)
Seated HC 3x6/6 (17.5kg)
RC 3x6 (15kg)
Stretch
Comments:
Still under the weather
Monday, December 10, 2012
10-Dec WOD
WU:
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act
HFS
Stretch
SWOD:
Front Squat 5x3 (70kg)
Push Press 3x5 (60kg)
1000m Row
Stretch
Comments:
Dying....jet lag and feeling like im getting sick today...just did enough to be happy!
1000m Row
3 Rounds of -
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act
HFS
Stretch
SWOD:
Front Squat 5x3 (70kg)
Push Press 3x5 (60kg)
1000m Row
Stretch
Comments:
Dying....jet lag and feeling like im getting sick today...just did enough to be happy!
Wednesday, December 5, 2012
5-Dec WOD
WU:
10x 16kg KB Swing
10x 16kg KB Squat
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD:
DB Bench 3x6 (30kg)
DB Incline Bench 3x6 (30kg)
DB Fly 3x6 (20kg)
BO Row 4x5 (50kg)
DB Row 3x6 (30kg)
Seated BC 3x8 (12.5kg)
Seated HC 3x8 (12.5kg)
RC 3x8 (20kg)
Rope Pull Down 3x8 (25kg )
WOD:
1min Max 16kg KB Swings
Total: 50
Comments:
In US for work, so quick nip to the gym!
10x 16kg KB Swing
10x 16kg KB Squat
10x Scap PU
10x Back Raise
HFS
Stretch
SWOD:
DB Bench 3x6 (30kg)
DB Incline Bench 3x6 (30kg)
DB Fly 3x6 (20kg)
BO Row 4x5 (50kg)
DB Row 3x6 (30kg)
Seated BC 3x8 (12.5kg)
Seated HC 3x8 (12.5kg)
RC 3x8 (20kg)
Rope Pull Down 3x8 (25kg )
WOD:
1min Max 16kg KB Swings
Total: 50
Comments:
In US for work, so quick nip to the gym!
Tuesday, December 4, 2012
4-Dec WOD
WU:
10x PU
10x Squat
10x Back Raise
10x 2F Glute Act
HFS
SWOD:
HPC 5x3 (50kg)
PC+Front Squat+Push Press 1,1,1,1,1,1,1 (50kg)
WOD:
21-15-9
16kg KB Swing
PU
Stretch
Comments:
In US for work, so quick nip to the gym!
10x PU
10x Squat
10x Back Raise
10x 2F Glute Act
HFS
SWOD:
HPC 5x3 (50kg)
PC+Front Squat+Push Press 1,1,1,1,1,1,1 (50kg)
WOD:
21-15-9
16kg KB Swing
PU
Stretch
Comments:
In US for work, so quick nip to the gym!
Saturday, December 1, 2012
1-Dec WOD
WU:
1000m row
10x Squat
10x Plank/PU
10x Back Raise
10x Flying dog
HFS
TECH:
HPC + PC
SWOD:
HPC 3x5 (60kg)
PC + Front Squat + Split Jerk 1,1,1,1,1,1,1 (60kg)
1000m Row
Stretch
1000m row
10x Squat
10x Plank/PU
10x Back Raise
10x Flying dog
HFS
TECH:
HPC + PC
SWOD:
HPC 3x5 (60kg)
PC + Front Squat + Split Jerk 1,1,1,1,1,1,1 (60kg)
1000m Row
Stretch