strength/conditioning

[nirvana85]

did this circuit 4 times, 60sec breaks

Dumbell swings x5
Burpees x10
Pulldowns x12
Close grip pushups x15
Bodyweight squats x20
Military press x10
V-ups x10
Squat jumps x10
Shrugs x15

ab wheel 3x12
wrist curls 3x15 75
1 leg squats 1x10

[nirvana85]

deadlift 135x8 175x5 225x5 275x2 315x1 335x1
squat 135x10 175x10 200x10
bench press 125x20
military press 75x10 95x8 105x14
burpees 20reps in 1:07

[nirvana85]

monday

magic 50

dumbell swings 40x5
dumbell snatch 40x5
bureeps x10
60sec breaks, repeated 5x

done 3x no breaks
ab wheel x15
pushups x25
1 leg squats x5


wednesday

circuit done 4x, 1min breaks

overhead press 75x8
barbell row 75x8
upright row 75x8
good mornings 75x8
lunges 75x8
squat+behind the neck press 75x8
romanian dead 75x8

ab circuit done twice

ab wheel x10
weighted situps x10
chinnies x40
v-ups x10
sit ups x10
russian twists x30
leg raise x5

wrist curls 75x3x10

25 pushups + bench press 105x15 done 2x

today

jog 20mins
heavy bag 5x5 min rounds
jog 15min

[nirvana85]

friday - forget

sunday

deadlift - 95x10 135x5 175x5 225x5 245x3 275x1 315x1 345x1
squat - 175x15 185x10
military press - 75x12 85x10 95x10 105x12 light
bench press - 150x18
barbell row - 115 2x15


monday

circuit done 3x, 60sec breaks

dumbell snatch x5
dumbell swing x5
burpees x10

circuit done 2x

Burpees x8
Pushups x20
Bodyweight squats x25
Close grip pushups x15
Knee hugs x15
Bodyweight squats x25
V-ups x10
Wide grip pushups x10
Knee hugs x15

ab wheel 2x15
situps x30
chinnies x30
russian twists x30
v-ups x10

2min break then

5x5min rounds heavy bag


today - 30min run