One speed , one gear....GO!

arayess

elliptical machine - 5 min
warm up - good focus on hip mobility

box jump
24inch x 3 x 5

Trap Bar Deadlift
140kg x 2 x 6
150kg x 2 x 6


Squat
3 sets of
C1: Squat 120kg x 8
C2: Box Jumps 24 inch 30secs AMRAP


25mins elliptical machine


started something new today. get my conditioning up
was supposed to do farmers walks but the sham that is flyefit strikes again.
there was a class on , so couldn't use the track.
was too crowded elsewhere to do them safely.

that squat/box jump thing was a killer.

I know I've been missing on here for a week.
I was nursing a 3 day hangover (the shame) and busy with work but back at it.

arayess

elliptical machine - 5 min
warm up

med ball
backward throw against wall
10kg ball x 3 x 5

Push Press throw
10kg ball x 3 x 5


Push Press / Chin up
C1 : Push Press 80kg x 4 x 6
C2: Chin up BW x 4 x 8

Overhead carry
25kg DBs (50kg total) x 3 x 40m

Rower
concept 2
level 10 x 2 x 500m

threadmill
incline 7% walk
5 mins @ 5kph
10 mins @ 5.5kph

arayess

spinning class 45min

arayess

elliptical machine - 5 min
warm up

med ball
10kg chest throw x 3 x 5

Bench/Row
B1: Bench 100kg x 3 x 6 , 1 x 3
B2: Barbell Row (dead stop) 90kg x 4 x 6

Complex
2 rounds of

• Battle ropes x 30 secs (alternate arms)
• inverted Row x 10
• Battle ropes x 30 secs (both arms)
• push up x 20

60 secs between rounds


Weighted Carry
35kg bag x 3 x 80m

Rower
concept 2
level 10 x 2 x 500m



last bench was supposed to be 6 reps but after 3 i wasn't confident of making next rep
complex was tougher than it sounded.
first round of rower was slow I was wrecked , 2nd round wasn't bad.

Alf Veedersane

arayess wrote: »

elliptical machine - 5 min
warm up

med ball
10kg chest throw x 3 x 5

Bench/Row
B1: Bench 100kg x 3 x 6 , 1 x 3
B2: Barbell Row (dead stop) 90kg x 4 x 6

Complex
2 rounds of

• Battle ropes x 30 secs (alternate arms)
• inverted Row x 10
• Battle ropes x 30 secs (both arms)
• push up x 20

60 secs between rounds


Weighted Carry
35kg bag x 3 x 80m

Rower
concept 2
level 10 x 2 x 500m



last bench was supposed to be 6 reps but after 3 i wasn't confident of making next rep
complex was tougher than it sounded.
first round of rower was slow I was wrecked , 2nd round wasn't bad.

To be fair, if you've danced with the battle ropes before you know that complex was no fun.

arayess

elliptical machine - 5 min
warm up

circuit

5 rounds of

A1: Trap bar DL 130kg x 5
A2: Dips BW x 8
A3: High Pull 40kg x 5
A4: Pull Ups x 8

no rest between exercises
2 min rest between rounds


incline walk threadmill
7% incline
5 mins @ 5kph
15mins @ 5.5kph

20min total


possibly could have had more weight on the DL and High Pull
but wasn't sure at the start, I find it's hard to judge circuits for weights until you've done it once or twice

arayess

elliptical machine - 5 min
warm up

jump

hurdles over a bench x 3 x 5

Hang Clean
40kg x 2 x 5
60kg x 2 x 5

Deadlift
120kg x 1 x 5
140kg x 2 x 5

complex

2 rounds of:

24inch box jumps 30 secs AMRAP
hang cleans 40kg x 10
Burpees x 10

60 secs rest between rounds

Sled Drag(with TRX strap).

75kg x 3 x 20m
100kg x 2 x 20m
125kg x 2 x 20m


Deadlift technique was beautiful but hand grip failed after 2 set at 140kg
was supposed to do 4 sets.
some higher power doesn't want me to ever deadlift .
every time. something is amiss.

arayess

elliptical machine - 5 min
warm up


box jump
24inch x 1 x 5
36inch x 2 x 5

trap bar Deadlift
140kg x 1 x 5
150kg x 2 x 5
160kg x 1 x 5

squat box / jump

squat
120kg x 4 x 5

box jump
30inch x 4 x 30sec AMRAP

Farmers Walks
50kg DBs x 4 x 20m

Are battle ropes the really big heavy ropes you're whipping at the floor

Alf Veedersane

bluewolf wrote: »

Are battle ropes the really big heavy ropes you're whipping at the floor

Yop

arayess

Alf Veedersane wrote: »

Yop

what he said.

arayess

elliptical machine - 5 min
warm up

push press / chin up

A1: Push press
80kg x 1 x 5
85kg x 4 x 5

A2: chin Up
BW X 5 x 8



Spin class - 45min

arayess

elliptical machine - 5 min
warm up

med ball
10kg chest throw x 3 x 5


Bench/Row
B1: Bench 100kg x 5 x 5
B2: Barbell Row (dead stop) 90kg x 5 x 5

Complex

3 rounds of

• Battle ropes x 30 secs (alternate arms)
• TRX Row x 10
• Battle ropes x 30 secs (both arms)
• push up x 20

60 secs between rounds


threadmill
incline walk 7% @ 5.5kph 10mins

flyefit losing it's buzz.
great equipment (although a serious lack of barbell given the number of racks they have) but the place is packed in evenings and it's a kip at times. Not sure if it's the staff or the punters. at 6.30am loaded barbells lying about wasting my time taking them apart.
The only thing keeping me there is the 24hour thing and it's cheap.
..ha ha..you get what you pay for :pac::pac::pac:
rant.

arayess

15min elliptical machine - 5 min
30 min spin class

deadlift
60kg x 2 x 5
80kg x 2 x 5
100kg x 8 x 5

just a session playing with the deadlift
purposefully light enough just picking it up and seeing what felt right or not


*
It was 6.40am and I was stripping somebody else's 220kg rack pull.
fcuk you very much.

was kinda annoyed at myself , went out friday and got thrashed and with work stuff and being wrecked I didn't train all weekend.
going to punish myself now with a lack of beer and nice things....

arayess

elliptical machine - 5 min
warm up


med ball
push press throw 12kg x 3 x 5

Push press / Chin up
B1: Push Press : 85kg x 5 x 5
B2: Chin up : BW x 5 x 8

med ball complex
12kg slam ball thrown against trampoline

3 rounds

• Chest throw x 10
• side throw left side x 10
• side throw right side x 10
• Slam x 10

60 secs rest between rounds

weighted carry
40kg Kettlebell carried one hand x 4 x 40m (each side so 8 set in total )


threadmill
incline walk 7% @ 5.5kph 10mins

arayess

elliptical machine - 5 min
warm up


6 rounds of :

A1: Trap Bar Deadlift 160kg x 3
A2: Dips BW x 8
A3: Pull Ups BW x 8


*
Pull ups went 8,8,8,6,7,7

arayess

elliptical machine - 5 min
warm up

box jump
36inch x 3 x 5

trap bar Deadlift
140kg x 1 x 5
150kg x 1 x 5
160kg x 3 x 5

Squat / Box Jump

C1: Squat : 120kg x 4 x 5
C2: Box Jump 27inch x 4 x 45 sec AMRAP


stretch stuff

arayess

elliptical machine - 10 min
warm up


med ball
push press throw 12kg x 3 x 5

Push press / Chin up
B1: Push Press :
80kg x 1 x 5
85kg x 2 x 5
87.5kg x 2 x 5

B2: Chin up : BW x 5 x 8

med ball complex
12kg slam ball thrown against trampoline

3 rounds

• Chest throw x 10
• side throw left side x 10
• side throw right side x 10
• Slam x 10

60 secs rest between rounds

plank
RKC Plank X 2 X 30secs

threadmill
incline walk 7.5% @ 5.5kph 10mins

arayess

elliptical machine - 10 min
spinning class - 45 mins.

arayess

elliptical machine - 10 min
warm up

trap bar deadlift
140kg x 1 x 5
150kg x 1 x 5
160kg x 1 x 5
170kg x 1 x 5


threadmill
incline walk 7.5% @ 6kph 10mins

arayess

elliptical machine - 10 min
warm up


med ball
push press throw 12kg x 3 x 5

Push press / Chin up
B1: Push Press :
85kg x 3 x 5
87.5kg x 2 x 5

B2: Chin up : BW x 5 x 8

med ball complex
12kg slam ball thrown against trampoline

3 rounds
Chest throw x 10
side throw left side x 10
side throw right side x 10
Slam x 10

60 secs rest between rounds

weighted carry
40kg Kettlebell carried one hand x 4 x 40m (each side so 8 set in total )


threadmill
incline walk
4 mins @ 7.5% @ 5.5kph
6 mins @ 7.5% @ 6kph

arayess

i don't have regular net access at the moment bar my phone
hence the lack of updates.

I am training away though

todays effort:

elliptical machine - 10 min
warm up


med ball
push press throw 12kg x 4 x 5

Push press / Chin up
B1: Push Press :
80kg x 1 x 5
85kg x 4 x 5

B2: Chin up : BW x 5 x 8


prowler
20mins prowler - 50kg on the prowler
20meters laps
alternate high and low bar.
rest as needed

elliptical machine
fat loss level 8 - 10 min