Monday 23rd April – 2012

A. Seated behind neck strict press @ 3010, 5-8reps; rest 2min x3
B (Gents). Prontated grip chin up @ 41X1, 4-6reps x3 sets; rest 3min
B (Ladies). Pronated pull up @ 50A2, 4-6reps x3 sets; rest 2min
C1. Back ext @ 2010, 10-15reps; rest 1min x3
C2. Feet elevated side bridge, 10-20cm, 30sec/side; rest 1min x3

Post your training notes to comments

20120421-072213.jpg

Bobby + KBell ATTACKING some Alactic work

Posted on April 22, 2012, in Daily Group Training and tagged , , , . Bookmark the permalink. 11 Comments.

  1. A. 8reps @ 15kg x 3
    B. 6,6,5
    C1. 15 x3
    C2. Box ticked
    Notes: Quality sleep 8 hrs unbroken. Horay!

  2. A. 30×8, 35×8, 40×8
    B. +0x6, +0x6, +5/0x4/2
    C1. +0x15, +10×15, +10×15
    C2. Done.

    Notes:
    A. Limited exposure to behind the neck pressing could possibly go heavier.
    B. Tried a light vest for the third set didn’t find it comfortable with a pronated grip and discarded after 4 reps.
    C1. Main discomfort was pressure on the quads.
    C2. Could extend time significantly in the side bridge.

  3. A: 35×8, 40×7, 45×5
    B: 5, 5, 4.
    C1: +10, +15, +15 (x15)
    C2: Done

  4. A: 15×6, 15×8, 17.5×7
    B: 4, 4,4 (with assistance)
    C1: 15, 2.5×15, 5×15
    C2: Done, one 1 plate

  5. A: 32.5×8, 35×8, 37.5×8
    B: 4, 3 +1 with assistance, 2 + 2 with assistance
    C1: 2.5kg×15, 5kg×15, 10kg×15,
    C2: Done,

  6. A. 8 reps @ 15kg x 3
    B. 6, 5, 4
    C1. 15 x3
    C2. done

  7. A. 8,7,8 reps with 8kg
    B. Assisted clean grip with Nick 6 reps x 3
    c. 15 x 3
    D. done

  8. Where abouts did you pick up your airdynes? Hard to find in Australia!

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