Workout Log

readme.md

Personal Workout Log

log2014-12-08.md

Monday (2014-12-08)

Warmup

Row 2500m @ 9:14 (level 9)

Power

3 rounds of

• Wall Sprints
• Seated Arm Drives
• Knee to Feet Jump Getting used to the new movements.

Strength Super Sets

• High Bar Paused Squats: 60kg x 5 x5
• Paused Bench Press: 70kg x 5 x 5 Time: 11:11

Hypertrophy

3 rounds of

• Dips: 20kg x 3
• Chin Ups: 10kg x 6
• Jump Squats x 9
• Goblet Squats 26kg x 12

Rugby Practise

Tuesday

Power

3 rounds of

• Sticks with a band
• Lateral Broad Jumps

Strength

Speed Deadlift 155kg x 1, 115kg x 5 x 3

Hypertrophy

• Stiff Leg Deadlifts 100kg x 6, 110kg x 6, 115kg x 3 x 6
• Pull-Ups 6, 6, 6, 6, 6+3+2

Conditioning

Switched this for a WOD at my gym.

3 rounds of

• 1 minute Pull-Ups
• 1 minute Push-Ups
• 1 minute Kettlebell Swings 24kg
• 1 minute Thruster 40kg
• 1 minute Burpess 288 repetitions

Wednesday

Row 2500m @ 9:45 (level 9) Static Shoulder and Core stability training.

Thursday

Power

3 rounds of

• Seated Vertical Jumps x 5
• Clapping Push-Ups x 5

Strength

• Paused Front Squat 50kg x 5 x 3
• Strict Press 70kg x 5 x 2 (pretty heavy)

Maxing on the Front Squat 75kg x 3, 80kg x 1, 90kg x 1

Hypertrophy

3 rounds with a 26kg Kettlebell (right hand first, then left) of

• 6 Swings
• 6 Clean & Press
• 6 Front Squats
• 6 Row
• 6 Straight Leg Sit-Ups

Friday

Warmup

Row Sprints 500m in 1:39.4, 1:41.8 250m in 0:50.5, 0:49.7, 0:49.3, 0:49.6

Strength

• Goblet Squat 44kg x 5, 5, 15 (this was the heaviest available dumbbell so I maxed out)
• Barbell Hip Thrust 75kg x 5, 70kg x 5, 5

Hypertrophy

I messed araound with this one a little bit.

• 10 rounds of
  • 10 Push-Ups
  • 10 Ring Rows
  • 10 Squats
  • 10 Toes to Bar
• Time: 26:14

Saturday

Some Sprints and Shuttle Runs. Some Flexibility.

Sunday

Some Snatches, Ring Pull-Ups and Dips.

I did a circuit of part of a competition:

• 21, 18, 15, 12, 9, 6, 3 repetitions of
  • 70kg Deadlift
  • Burpees over the Bar
• Time: 12:20

Some Mountenbiking.