Workout: Circuit

A1) Push-up/Pull-up ladder (1-5)

A2) Goblet Squat 24 kg x 12

A3) V-ups x 15

A4) Clean & Press R, L 24 kg x 12

A5) Threaded lunges R, L 24 kg x 12

A6) Spikes x 15

A7) TRX- BW Rows x 15

A8) Leg Curls x 15

A9) Side Plank R, L x 15

A10) Towel Curls 24 kg x 12

A11) Dips x 12

A12) Swings 24 kg x 15

* Repeat this circuit 3 times, no rest between exercises rest 90 sec after completing all 12 exercises.

*Fun one today, but still wiped me out, going to rest tomorrow.

Jan 22, 2010

Workout : ETK

Prep work: Foam Roll, ASLR, T-Spine, and Ankle mobility drills

Sumo DL 275# x 5/ 315# x 3/ 345# x 2/ 365# x 2

TGU 24 kg / 2 x side

Then:

(Clean & Press Ladder) / (Pull-up ladder)

(1, 1/2, 1/2/3, 1/2/3/4) / (1, 1/2, 1/2/3, 1/2/3/4) x 4
32 kg / BW

*60 sec rest after each ladder completed

Then:

Swings

24kg x 50 reps / 2 sets