Workouts Week 19, 2013

Tuesday May 7, 2013
Swings 20kg 85% of 420 = 357
Time: 30:31

Wednesday May 8, 2013
Mobility workout
SuperSet One (A + B) – 3 sets of 8

The Bretzel
RKC Armbar

SuperSet 2 (Dog and Frog) – 3 sets of 8

Downward Dog
Tactical Frog

SuperSet Three (Lunge and Plunge) – 3 sets of 8

Lunge (Hip Flexor Stretch)
Goblet squat

Practise Windmill with 18kg

Thursday May 9, 2013

Strength focus
On the minute every minute switch exercises
Pull up with 10lbs x6,4,4,3,3
Rest
Deadlift x4 180,190,200,210,215 (1 rep last set)

1/2 Kneeling KB Shoulder press 20kg 4,4,4
24kg +20kg farmer carry 3x 30 seconds
Front squat 24kg + 20kg 4,4,4

Friday May 10, 2013

1 minute rounds
20kg swing
Burpees
20 kg swing
Burpees
20kg swing
Total: 137

Sunday April 12, 2012
Strength focus
On the minute every minute switch exercises
Pull up with 10lbs x6,5,5,4,3
rest
Deadlift x5 170,180,190,200,210 (3 rep last set)

MRT

1/2 Kneeling KB Shoulder press 20kg x 5each
20kg 1leg RDL x5
24kg +20kg knee ups x5 each
Wall bat wing x30s
Practise Pistol squat with 2×5 indian clubs (bottom to top) x 1 each
x3 rounds
time: 14:37

 

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