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    Friday: Mobility Giant set 1: a) deadlift...

    Friday:
    Mobility

    Giant set 1: a) deadlift 100 3 x 8
    B) db floor press 35s 3 x 8
    C) med ball slams 3kg 3 x 12

    Giant set 2) a) single leg glute bridge 3 x 10
    B) db prone row 27.5s 3 x 8
    C)...
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    Tuesday: mobility warm up Tri set A: bb split...

    Tuesday: mobility warm up

    Tri set A: bb split squat 50kg 3 x 8
    Incline db press 3 x 8 35s
    Bear crawl 3 x 24m

    Tri set B: barbell thrusters 60 x 12, 70 x 12
    Wide pull ups 3 x 7
    Plank 1 x 45...
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    Thursday: mobility Giant set: db deadlifts 40s...

    Thursday: mobility

    Giant set: db deadlifts 40s 3 x 8
    Db floor press 32.5s x 8, 35s 2 x 8
    8kg med ball slams 3 x 12

    Giant set: s/l flute bridge 3 x 10
    Db prone rows 25s 3 x 10
    Russian twists...
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    Thursday: foam roll and mobility Ts, Ys, Ws on...

    Thursday: foam roll and mobility

    Ts, Ys, Ws on trx

    Incline barbell bench
    Bar x 12
    60 x 10
    80 x 8
    100 x 3
    90 x 6
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    Thursday: Bike to gym Incline db press: 15s x...

    Thursday:
    Bike to gym

    Incline db press: 15s x 12
    26s x 10
    34s x 8
    38s x 8
    42s 2 x 6

    Shoulder press bar x 8
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    Wednesday: 2 mile bike ride to gym Mobility ...

    Wednesday:
    2 mile bike ride to gym
    Mobility

    Squats bar x 10
    60 x 10
    80 x 10
    90 x 10
    100 x 10
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    90,254

    Tuesday: Mobility Cardio: 10 min incline...

    Tuesday:
    Mobility

    Cardio: 10 min incline walk 136 calories

    187 calories on cross trainer

    Exercise bike 8 x 30 second sprint level 14 30 rest

    Stepper 30 seconds 30 seconds various core...
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    Friday: foam roll and hockey ball Mobility ...

    Friday: foam roll and hockey ball
    Mobility

    Clean n jerk: 40 x 1
    60 x 1
    70 x 1
    80 x 1
    90 x 1 (pr!)
    95 x 1 (pr!)
    70 6 x 2
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    Thursday: Cycle to gym Rotator cuff warm up ...

    Thursday: Cycle to gym

    Rotator cuff warm up

    warm up on flat benc bar x 12
    60 x 10
    80 x 5
    stopped flat bench cos the racks are too short its dangerous on my own

    Incline Dumbbell Press:...
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    Wednesday; workout 1: pistol squat skill work ...

    Wednesday; workout 1: pistol squat skill work

    Met con 18 min of pistol squats, L sit holds and box jumps



    Workout 2: rotator cuff band work
    Prone rows 40 x 10
    60 x 10
    70 4 x 8
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    90,254

    Tuesday: Cycle to gym mobility Front squat...

    Tuesday:
    Cycle to gym
    mobility

    Front squat bar x 8
    40 x 3
    60 x 3
    80 x 3
    100 1 x 3, 1 x 2
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    311
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    Monday: Strict press: bar x 8 30 x 8 40 x 6...

    Monday:
    Strict press: bar x 8
    30 x 8
    40 x 6
    50 x 6
    60 4 x 4-6
    40 x 6
    30 x 8

    Pull ups 4 x 6-8
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    311
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    Back to the grind: Friday: Warm up Rotator...

    Back to the grind: Friday:

    Warm up

    Rotator cuff banded

    Strict press 30 x 5
    40 x 3
    50 x 3
    60 x 2
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    311
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    Monday: warm up 20 knees to feet Full...

    Monday: warm up

    20 knees to feet

    Full cleans: 40 x 1
    60 x 1
    70 x 1
    80 x 1
    85 x 1
    90 x 1
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    311
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    90,254

    Friday: Deadlift: 60 x 5 100 x 3 120 x 3 140...

    Friday:
    Deadlift: 60 x 5
    100 x 3
    120 x 3
    140 x 3
    160 x 1

    Chest supported row 40kg 3 x 10

    Preacher curls 3 x 11 s/s db incline skullcrushers 15s 3 x 10
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    311
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    90,254

    Thursday: Warm up Band pull aparts and external...

    Thursday:
    Warm up
    Band pull aparts and external rotations

    10 rft
    7 50kg hang cleans,
    7 over bar burpees,
    7 pull ups

    Core circuit
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    311
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    Wednesday: Warm up Band activations ...

    Wednesday:

    Warm up
    Band activations

    Deadlifts: 60 x 3
    100 x 3
    110 x 5
    125 4 x 8
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    311
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    Monday: 15 minute amrap 35kg x 10 full cleans ...

    Monday: 15 minute amrap
    35kg x 10 full cleans
    40 second double unders
    35kg x 20 push press
    40 second double unders

    6 minute rest
    15 minute amrap
    30 x 9kg wall balls
    30 box jumps
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    311
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    90,254

    Return to training after a Rugby tour and illness...

    Return to training after a Rugby tour and illness following it

    Friday: Mobility
    Warm up

    Strict Press: bar x 8
    30 x 5
    40 x 3
    50 x 2
    60 x 2
  • Replies
    311
    Views
    90,254

    Tuesday: warm up Clean n jerks bar x 1 40 x...

    Tuesday: warm up

    Clean n jerks bar x 1
    40 x 1
    60 x 1
    70 x 1

    Workout: 30 minutes every minute on the minute 70kg clean and jerk (90%)
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