jf rugby log

[jamalfudge]

Pull ups
30

Dips
3x8

Inverted row
3x6

Hip thrust
3x30 with bands around knees

Warmed up with a 2 mile walk

[jamalfudge]

KB squat
55x10
110x10x2

OHP
135x3
135x5
155x3
175x3x3

Pull ups
15

[jamalfudge]

Pull ups
30

Dips
3x5

inverted row
3x5

Hip thrust with bands
3x30

[jamalfudge]

Kettlebell swing
55x25
120x20x5
90x25x4

OHP
135x3x2
155x5x3

Pull ups
15

[jamalfudge]

KB squat
55x10
110x10x5

OHP
135x5
155x3
175x1
185x1
195x1x2

Pull ups
15

[jamalfudge]

Pull ups
30

Inverted row
2x8

Dips
2x12

Hip thrust with bands
2x40

[jamalfudge]

Squat
90x10
135x10
225x3
275x3x10

OHP
135x3x2
165x3x3

Pull ups
15

[jamalfudge]

Pull ups
30

Inverted row
3x6

Dips
3x8

Hip thrust with bands
3x25

[jamalfudge]

Deadlift
135x10
225x5
275x3
315x5x3

OHP
135x3
135x5
155x3
175x2x3

Nordic ham curl
1x15

Pull ups
10

[jamalfudge]

Squat
90x10
135x10
225x5
295x3x10 on the minute

OHP
135x5
155x3
175x3x2

Pull ups
15

[jamalfudge]

Tuesday:

Pull ups
30

Inverted row
1x10

Dips
3x8

Hip thrust
2x30


Today:

Deadlift
135x10
225x5
275x3
315x3
345x3x3

OHP
135x5
165x3
185x1x5
195x1

Nordic ham curl
1x15

Pull ups
15

[jamalfudge]

Paused squat
135x5x2
225x3
275x3x3

OHP
135x3
135x5
155x5x2
135x8

Pull ups
10

[jamalfudge]

Pull ups
30

Dips
2x12

Was on a time crunch, ended up doing a couple HIIT bodyweight vids to finish up the session

[jamalfudge]

Deadlift
135x10
225x5
315x3
345x3
365x1
365x3
275x10

OHP
135x5
155x3
175x2x2
175x4 think this either is a 4rm or matches one

Pull ups
15

Banded hip flexor raise, standing
1x20 each side
2x15 each side

[jamalfudge]

Pull ups
30

Dips
3x10

Banded standing hip raises
3x15 each side

Hip thrust w/bands
2x25
1x30

[jamalfudge]

Squat
90x10
135x10
225x5
275x3
315x3
355x1
315x5

OHP
135x5
165x3
185x1
185x2x2

Pull ups
20

Single leg hip raise w/20# kb
2x15 each side

Supported nordic ham curl
1x10

[jamalfudge]

Pull ups
30

Dips
2x12

Banded hip thrust
2x36

Hip extension raises
20x20x1 each side

[jamalfudge]

Deadlift
135x10
225x5
315x3
345x1
375x1x3

OHP
135x5
165x3
185x1x2
165x5

Pull ups
15

Front hip flexor raise
20x25 each side

Tibialis raise
20x25x2 each side

Nordic ham curl
1x12

[jamalfudge]

Pull ups
30

Dips
2x15

Nordic ham curl
1x15

Banded hip thrust
3x25

[jamalfudge]

Squat
135x10
225x3
295x3x3

OHP
135x5
165x3
185x1x6

Pull ups
20

Front hip flexor raise
20x25x1
20x15x1 each side

Front tibialis raise
2x20

[jamalfudge]

Stiff leg deadlift
135x10
225x5
275x5x3

OHP
135x5
165x3
185x2x2

Pull ups
15

Front tibialis raise
20x20x1 each side

[jamalfudge]

Double kb squat w/55s
4x10

OHP
135x5
155x5x3

Pull ups
15

Front hip flexor raise
20x30x1 each side

Front tibialis raise
20x25x2 each side

[jamalfudge]

Pull ups
30

Dips
2x12

Nordic ham curl
1x15

Band hip thrust
2x30

[jamalfudge]

Deadlift
135x10
225x5
315x5
365x1
365x3

OHP
135x5
170x3
190x1x4

Pull ups
20

Tibialis raise
20x20x3 each side

Front hip flexor raise
20x20x2 each side

[jamalfudge]

Paused squat
135x10
225x3
275x3x3

OHP
135x5
170x3
190x1x3

Pull ups
20

Front hip flexor raise
25x15x2 each side

Front tibialis raise
20x20x2 each side

[jamalfudge]

Pull ups
30

Dips
3x8

Nordic ham curl
1x15 felt like I was getting more ROM on these this week

Banded hip thrust
2x30 might need more resistance

HIIT videos to close out on

[jamalfudge]

Deadlift
135x10
225x5
315x5
225x15
135x20

OHP
135x5
155x3
175x3x2

Pull ups
15

Hip flexor raise
20x25 each side

[jamalfudge]

Pull ups
30

Dips
3x10

Tibialis raise
20x20x2 each side
20x25 each side

Nordic Ham Curl
2x10

Band hip thrust
2x20
1x30

[jamalfudge]

Squat
135x10
225x5
295x3x3

OHP
135x5
165x3
195x1x3

Pull ups
20

Front hip flexor raise
25x20 each side

Front tibialis raise
20x25x2 each side

[jamalfudge]

Pull ups
35

Dips
3x10

NOrdic ham curl
2x10

Band hip thrust
2x20
1x30