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All posts for the month May, 2018

Workout – Thursday May 25th, 2018 – Today some prone barbell row and dip, with 100 reverse hyper’s to finish it off.

Weight – 194.25 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 6/10 – Energy: 7/10 – H2O9/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Side Shuffle 5 Sets x 30s 
(Rest 30s then do a set of A2)

A2 – Knee Hover Birddog 5 Sets x 30s 
(Rest 30s then do a set of A1)

C1 – Prone Barbell Row
Warm Up:
1 Set x 5 @ 115lbs,
1 Set x 5 @ 115lbs
1 Set x 3 @ 135lbs
1 Set x 2 @ 185lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ 135lbs (90s)

C2 – Dips
Warm Up:
1 Set x 5 @ bodyweight (bw),
1 Set x 5 @ bw + 15lbs
1 Set x 3 @ bw + 25lbs

1 Set x 2 @ bw + 45lbs (Rest as needed) 

Working Sets:
4 Sets x 5-7 @ bw + 15lbs (90s)

E – Reverse Hyper’s x 100 reps 
(Rest as needed to complete)

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Workout – Thursday May 17th, 2018 – Some more handstand on and off 1.5 inch platform practice. Feels like it is coming along, it will be time to increase the step height soon. Then did some speed work with the trap bar deadlift and dumbbell shoulder press. 

Weight – 191.2 lbs  

Stress6/10 – Sleep8/10  – Nutrition9/10 – Energy: 7/10 – H2O: 8/10

Warm Up 

– FST Great 8
– Rocking Calf Mobility 

 Side Lying Shoulder Extension 

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Airdyne 1 Set x 60s after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins) 
1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins) 
1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

E1 –  Trap Bar Deadlift 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D2)

E2 – Side Arm Side Dumbbell Raise 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D3) 

E3 – Side Plank Hip Raise 8 Sets x 4-8 per side  
(Rest 30s after 2nd side then do a set of D1)

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Workout – Thursday May 17th, 2018 – Practised some FST warm ups. Continued work on my handstand on and off 1.5 inch platform. Then did some speed work with the trap bar deadlift and dumbbell shoulder press. 

Weight – 190.0 lbs  

Stress6/10 – Sleep: 8/10  – Nutrition: 9/10 – Energy7/10 – H2O9/10

Warm Up 

– FST Great 8 
 Side Lying Shoulder Extension 1 Set x 8-12 per arm
– Low Pulley King Deadlift
2 Sets x 3-5 per leg

A1 – Handstand On and Off 1.5 inches x 10
(Rest 60s then do a set of A2)
A2 – Box Jump 1 Set x 10 @ 24 inch after each set of A1
(Rest 60s then do a set of A1)

C – Trap Bar Deadlift
1 Set x 5 (Rest 2-3mins) 

1 Set x 3 (Rest 2-3mins)
1 Set x 2 (Rest 2-3mins)

D – Dumbbell Side Press
1 Set x 5 (Rest 2mins) 

1 Set x 3 (Rest 2mins)
1 Set x 2 (Rest 2mins)

E1 –  Trap Bar Deadlift 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D2)

E2 – Side Arm Side Dumbbell Raise 8 Sets x 8-12 @ 11X1 
(Rest 30s then do a set of D3) 

E3 – Side Plank Hip Raise 8 Sets x 4-8 per side  
(Rest 30s after 2nd side then do a set of D1)

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