Born - May 1979. Height - 5'8. Weight - 80kg). "Strength does not come from physical capacity. It comes from indomitable will." - Mahatma Gandhi
Wednesday, May 31, 2017
31-May Bike & Swim
Round trip on the bike to the dentist.... just under 8k
Lunch time 45min swim, 25m x 20
Lunch time 45min swim, 25m x 20
Tuesday, May 30, 2017
30-May WOD
Bike 26min/11.3k
3 Rounds of –
10x Squat
10x PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
WOD1:
3 Rounds of -
10/10x DB Bench Set Up 10kg
10x Squats
WOD2:
5 Rounds of -
5x Leg Press 80kg
5x Prone Leg Curl 35kg
WOD3:
4 Rounds of -
5/5x Bench Lunge
10x Leg Press 50kg, 45kg 40kgx2
100PUs
1k Row
Arm finisher....BC... only a few!
Monday, May 29, 2017
29-May WOD
25min Bike – 11.8k
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
WOD:
4x10
M Bench Press 52.5kg
DB Row 25kg
Hammer Curls 10kg
WOD:
4x10
DB Bench 25kg
DB Pullover 20kg
WOD:
12/10/8/6
PUs
50kg Lat PD
7.5kg BC
100PUs
Row1k
Sunday, May 28, 2017
Saturday, May 27, 2017
Friday, May 26, 2017
26-May WOD
25min Bike – 11.8k
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
WOD:
M Bench Press 5x5 85kg
M Row 5x5 75kg
WOD:
3x8
DB Bench 25kg
DB BO Row 25kg 8/8
WOD:
BC 3x6/6 20kg
HC 3x6/6 20kg
Tri PD 4x10 10kg
Leg Ext 6x10 25kg
100PUs
Thursday, May 25, 2017
25-May WOD
25min Bike – 12k
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
Ex Machines 4x10
Press – 65kg
Leg Press - 70kg
Row – 65kg
Leg Ext - 50kg
Shoulder Press - 27.5kg
Lat PD – 50kg
Calf Raises 3x20/20
50PUs (30x300 challenge)
Wednesday, May 24, 2017
24-May WOD
25min Bike – 12k
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
Ex Machines 4x10
Press – 60kg
Leg Press - 70kg
Row – 60kg
Leg Ext - 50kg
Shoulder Press - 27.5kg
Lat PD – 50kg
Calf Raises - 4x10/10 10kg & 15kg
100PUs (30x300 challenge)
Tuesday, May 23, 2017
Monday, May 22, 2017
22-May WOD
25min Bike – 10.8k
3 Rounds of -
10x Squat
10x Scap PU
10x Back Raise
10x 2F Glute Act.
10x Crunch
HFS
Stretch
Ex Machines 4x10
Press – 57.5kg
Leg Press - 70kg
Row – 57.5kg
Leg Ext - 47.5kg
Shoulder Press - 25kg
Lat PD – 50kg
3x10 Abductor & Adductor 25kg
100PUs (30x300 challenge)
BCs 3x10 12.5kg
Sunday, May 21, 2017
Saturday, May 20, 2017
Friday, May 19, 2017
19-May WOD
25min
Bike – 11.8k
3 Rounds
of -
10x Squat
10x Scap
PU
10x Back
Raise
10x 2F
Glute Act.
10x
Crunch
HFS
Stretch
WOD:
4x10
M Bench
Press 50kg
DB Row
17.5kg
Hammer
Curls 10kg
WOD:
4x10
DB Bench
25kg
DB
Pullover 17.5kg
M Row 3x6
60kg 72.5kg x2
BC 3x6/6
20kg
HC 3x6/6
20kg
Tri PD
5x6 10kg
Row 500m