Arse..muscles

arse..biscuits

Tuesday 30th September

Met con

Lunges
Squat jumps
10 kg jammers
burpees
Mountain climbers
KB swings

60 secs of each followed by 1:30 break
45 secs of each followed by 1:00 break
30 secs of each followed by 1:00 break
20 secs of each followed by 0:45 break
15 secs of each

arse..biscuits

I've been missing for a while. Sickness and other excuses.

Squats
20 - 1x10
62.5 - 1x5
72.5 - 1x5
82.5 - 2x5
82.5 - 1xmax (6)
62.5 - 1xmax (10)
52.5 - 2x10

arse..biscuits

Bench Press

20 - 1x10
57.5 - 1x5
67.5 - 1x5
77.5 - 2x5
77.5 - 1xmax (6)
57.5 - 1xmax (14)
47.5 - 2x10

Ring pull ups 5x5

arse..biscuits

14th Oct

Met con

5 kg jammers
10 kg Thrusters
Mountain climbers
Lunges
Squats
Plank shoulder touches

20 secs of each followed by 0:45 break
60 secs of each followed by 1:30 break
45 secs of each followed by 1:00 break
30 secs of each followed by 1:00 break
15 secs of each

arse..biscuits

Friday 17th October

Hexbar deadlift
120kg 4x6

Chin ups + 10kg
4x6

12kg KB arnie press
3x8

Band rows
3x10

TRX hammy curls
3x10

TRX rows
3x8

Finisher 4 mins max press ups/trx rows
150

arse..biscuits

Saturday 18th October

Deadlift
20kg - 1x10
85kg - 1x5
100kg - 1x5
115kg - 2x5
115kg - 1xmax (5)
85kg - 1xmax (12)
70kg - 2x10

GHD sit ups
3x10

arse..biscuits

Monday 20th October

Squats
20 - 1x10
67.5 - 1x3
77.5 - 1x3
87.5 - 2x5
87.5 - 1xmax (4)
67.5 - 1xmax (10)
52.5 - 3x10

arse..biscuits

21st Oct

Met con

Lunges
Plate Hops
Plate hand shuffle
Plate press ups
Squat jumps
Burpees


15 secs of each followed by 1:00 break
20 secs of each followed by 1:30 break
30 secs of each followed by 2:00 break
45 secs of each followed by 2:30 break
60 secs of each

arse..biscuits

22nd Oct

1 minute each, 3 times

Plank with oblique twist (knee to opposite elbow)
20kg KB squat with upright row
Band pullaparts

HIIT
Three x 3 minute rounds, 1 minute rest in between

10 jump squats
10 press ups
10 stiff arm burpees

Set 1 - 4 and 2/3 rounds
Set 2 - 3 and 2/3 rounds
Set 3 - 3 and 2/3 rounds

arse..biscuits

Thursday 23rd Oct

Bench Press

20 - 1x10
62.5 - 1x3
72.5 - 1x3
82.5 - 2x3
82.5 - 1xmax (5)
62.5 - 1xmax (14)
47.5 - 3x10

arse..biscuits

I've missed logging a few workouts.

Squats
20 - 1x10
52.5 - 1x5
72.5 - 1x5
82.5 - 1x3
92.5 - 2x1
92.5 - 1xmax (5)
72.5 - 1xmax (12)
52.5 - 4x10

Bench Press
20 - 1x10
47.5 - 1x5
67.5 - 1x5
77.5 - 1x3
87.5 - 2x1
87.5 - 1xmax (5)
67.5 - 1xmax (14)
47.5 - 4x10

arse..biscuits

Competitor Friday

Broad Jump 220cm (equal with PB)

Max Strict Chin Ups - 18 (PB up from 17)

Max sit up in 60 secs - 67 (down from 73)

100 rep challenge - 1:27 (PB down from 1:33)

Rower60sec/rest 30 sec/burpees 30 sec - 302m/13burpees

arse..biscuits

Sunday 2nd November

Dead Lift
Bar - 1 x 10
70 - 1 x 5
100 - 1 x 5
115 - 1 x 3
127.5 - 2 x 1
127.5 - 1 x max (3)
100 - 1 x max (10)
70 - 4 x 10

3 sets of..
Nordic falls x 6
Pull ups x 6

arse..biscuits

Wednesday 5th Nov

Bench Press

20 - 1x10
62.5 - 1x5
72.5 - 1x5
82.5 - 2x5
82.5 - 1xmax (5)
62.5 - 1xmax (15)
52.5 - 2x10

arse..biscuits

Thursday 6th Nov

Met con

4 rounds of..

25 stiff arm burpees
25 trx rows
15 tuck jumps
40 10kg plate thrusters
100 plate hand shuffles
15 tuck jumps
50 kb swings

arse..biscuits

I'v missed logging workouts, going to get back into the habit.

Today, 17th November

Squats
20 - 1x10
72.5 - 1x3
82.5 - 1x3
92.5 - 2x3
92.5 - 1xmax (7)
92.5 - 1xmax (15)
72.5 - 3x10

RDL
60kg 3x10

arse..biscuits

20th November

Met con

Round 1 - 2.09
10 Jump Squats
15 med ball slams
20 Stiff arm Burpees
10 Jump Squats
15 med ball slams
20 Stiff arm Burpees

Round 2 - 2.14
10 Burpees
15 med ball slams
20 Jump Squats
10 Burpees
15 med ball slams
20 Jump Squats

Round 3 - 2.06
40 Mountain Climbes
15 Thrusters
20 TRX Rows
40 Mountain Climbes
15 Thrusters
20 TRX Rows

Round 4 - 2.03
10 Burpees
15 med ball slams
20 Jump Squats
10 Burpees
15 med ball slams
20 Jump Squats

Round 5 - 1.45
10 Plate Hops (3 plates)
15 jammers
20 Thrusters
10 Plate Hops (3 plates)
15 jammers
20 Thrusters

Alf Veedersane

Been meaniing to ask...

arse..biscuits wrote: »

20 Stiff arm Burpees

¿Que?

arse..biscuits

Alf Veedersane wrote: »

Been meaniing to ask...



¿Que?

Chest doesn't go to ground.
From standing, jump down to a position like the top of a press up, and back up.
Similar to a regular burpee, but obviously not as horrible.

Alf Veedersane

arse..biscuits wrote: »

Chest doesn't go to ground.
From standing, jump down to a position like the top of a press up, and back up.
Similar to a regular burpee, but obviously not as horrible.

Ah. Nice one, thanks.

arse..biscuits

Dead lift testing today.

My 3 rep max was 162.5, up from 160kg. Although I beat my last number, I was disappointed, I expected a little more.

arse..biscuits

Sunday 23rd Nov

Bench Press
20 - 1x10
57.5 - 1x5
72.5 - 1x5
82.5 - 1x3
92.5 - 2x1
92.5 - 1xmax (1)
72.5 - 1xmax (11)
52.5 - 4x10

Chin ups
3x5

Ring rows (elevated feet)
3x10

arse..biscuits

25th November

Met con
3 rounds of...

30 plate thrusters
60 mountain climbers
40 squats
40 lunges
200 metre row
40 renegade rows, one db
15 burpees

2 minutes between rounds

arse..biscuits

26th November

Squats
20 - 1x10
62.5 - 1x5
77.5 - 1x5
87.5 - 1x3
100 - 2x1
100 - 1xmax (3)
77.5 - 1xmax (11)
57.5 - 4x10

arse..biscuits

Monday 1st Dec

Bench
20 - 1x10
72.5 - 1x3
82.5 - 1x3
92.5 - 2x3
92.5 - 1xmax (3)
72.5 - 1xmax (13)
57.5 - 4x10

Ring Rows
3x10 (feet elevated)

arse..biscuits

Tuesday 2nd

Met Con
Each station 20 sec work/20 sec rest for 4 sets

1 - Rower
2 - Mountain Climbers
3 - Jammers 10kg
4 - Burpee
5 - 3 Plate hop
6 - TRX rows
7 - Inch Worm (rest station)
8 - Rower
9 - Jump Squat
10 - Thrusters 10kg plate
11 - KB Swing 16kg
12 - Stiff arm Burpee
13 - Med ball slams
14 - Glute stretch (rest station)

arse..biscuits

Friday 2nd

Met Con

20 sec on, 10 sec off x 8 for each, 1 minute rest between stations

Rower
2 plate hop
5 ring rows/5 squats
10 kg plate thruster
KB swing
Stiff arm Burpees
Bear crawl

arse..biscuits

Saturday 3rd Jan

Met Con

20 sec on, 10 sec off x 8 for each, 1 minute rest between stations

Rower
2 plate hop
5 ring rows/5 squat jumps
10 kg plate thruster
Mountain Climber
Band Sprints
3 cone shuffle

eclectichoney

arse..biscuits wrote: »

Saturday 3rd Jan

Met Con

20 sec on, 10 sec off x 8 for each, 1 minute rest between stations

Rower
2 plate hop
5 ring rows/5 squat jumps
10 kg plate thruster
Mountain Climber
Band Sprints
3 cone shuffle

Sorry for the stupid question - what's this? Is it literally hopping between 2 plates a certain distance apart?

arse..biscuits

eclectichoney wrote: »

Sorry for the stupid question - what's this? Is it literally hopping between 2 plates a certain distance apart?

Hi, two 20kg bumper plates lying flat on the ground one on top of the other, jump up and down keeping feet together.