Alphafit equipment specialists www.alphafit.com.au
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
Ok so a few niggles have been playing havoc. Getting them sorted this arvo at the Dr. Should be fun!!! Taking a large reset in my lifts. Building slowly but surely and will be adding volume and intensity each session
WARM UP
*20mins rollout
*Dynamic mobility + band distractions
*PRE/REHAB
2 rounds
banded knee box squat
side lying glute med activation
supine clam with band
dead bugs
T see saw and twist
WORKOUT
A) Back Squat to a box 3 sets of 5 @ 120kg (band at knees) 3 sec eccentric 0 seconds concentric
B) Strict press with barbell (log next time) 3 sets of 5 60kg 3 sec eccentric 0 seconds concentric
C) KB complex
4 sets with 90sec rest between rounds
1KB deadlift
1KB clean
1KB press
1KB clean
1KB press
7 cycles for 1 round.
24kg each hand sets need to be unbroken
D) 3 sets not for time but quaity
10 GHR
15 tricep ext with 15kg DB's
E) 50 hollow rocks.
WOD gear athlete apparel Australia
RockTape
Blue Dinosaur Paleo Bars
ASN Mermaid Beach
Ok so a few niggles have been playing havoc. Getting them sorted this arvo at the Dr. Should be fun!!! Taking a large reset in my lifts. Building slowly but surely and will be adding volume and intensity each session
WARM UP
*20mins rollout
*Dynamic mobility + band distractions
*PRE/REHAB
2 rounds
banded knee box squat
side lying glute med activation
supine clam with band
dead bugs
T see saw and twist
WORKOUT
A) Back Squat to a box 3 sets of 5 @ 120kg (band at knees) 3 sec eccentric 0 seconds concentric
B) Strict press with barbell (log next time) 3 sets of 5 60kg 3 sec eccentric 0 seconds concentric
C) KB complex
4 sets with 90sec rest between rounds
1KB deadlift
1KB clean
1KB press
1KB clean
1KB press
7 cycles for 1 round.
24kg each hand sets need to be unbroken
D) 3 sets not for time but quaity
10 GHR
15 tricep ext with 15kg DB's
E) 50 hollow rocks.
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