Friday – January 30

Strength Day

10 minutes: TGU, alternate arms. Work up to a heavy but controlled weight

then

4 rounds:
Seated double-arm strict press – 8-12 reps
Sub-max pull-ups
rest 2 minutes

4 Rounds:
Farmer’s carry reverse lunges – 8-12 each leg
Max pushups
rest 2 minutes

4 Rounds
30 heavy double-arm swings
Max forearm plank hold (squeeze tight, try to make yourself fail with the amount of tension
rest 2 minutes

4 rounds:
Sub-max chinups
Sub-max dips
Max hollow hold
rest two minutes

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3 comments

  1. Warm up – worked up to 20kg

    Seated Press 20kg 12 -11-7-6 = 36
    Pullups 9-8-7-8 = 32
    Lunge dbl 20kg 6-7-5-5 = 23
    Push Ups 32-29-26-26 = 103
    30 33kg swings/Forearm Plank :45 – :37 – :36- :30
    Chinups 11-10-9-7 = 37
    Dips 12-8-8-6 = 34

  2. Seated Press 2x16kg = 8/8/8/7 (wasn’t sure if we were meant to do this with 2 or 1 kb???)
    Pullups = 9/8/8/7

    Lunge 2x16kg = 12/12/12/12
    Push Ups = 34/30/28/24

    Swings 20kg = 30/30/30/30
    Planks = 1:31/1:13/0:56/1:04

    Chinups = 8/7/7/6
    Dips = 15/15/16/13

  3. 10 min TGU – 53 kg
    Part 1:
    12 (44kg), 8 (53kg), 8(53kg), 8 (53kg)
    9,7,6,7

    Part 2:
    Lunges at 16 kg – 8,8,10,10
    Pushups with 1 second pause at top – 20,20,20,20

    Part 3
    Swings at 53kg – 30,30,30,30
    Plank – 60s,60s,60s,60s

    Part 4
    Pullups – 9,7,6,6
    Dips – 12,12,10,10

    Didn’t see hollow hold until now.

    Thank you for the workout.

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