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  1. #301
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
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    ballzofpeaze is offline
    monday

    am

    2x
    20x glute band walk side and front and back
    10x ab roll out
    50x band pull apart

    2x
    8x s/l good morning - bb
    10x banded push up
    1 min rest

    2x
    20x step up - 2 plate - bb
    10x banded push up
    1 min rest

    2x
    5x drop squat w/5 glute band - bb
    15x calf raise pulse
    10x banded push up

    8x 15s on/45s off banded high knee runs

    20 min bike

    smr

    pm

    6x30s runs

    240
    4 mins
    230

    8 mins

    240
    210

    10 mins

    220
    215

    tempo - 10x100m
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  2. #302
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
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    tuesday

    am

    20 min bike (3 min warm up, 5x 30son/off, 5 min climb, 5x 30son/off, 2 min cool down)

    3x
    10x band push up
    20x unilateral cable row
    50x band pull apart
    10x lateral raise (6kg,6kg,4kg)
    1 min rest

    bw 82kg, but feeling really flipping lean.
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  3. #303
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
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    pm

    tempo

    med ball circuit

    gym -

    glute circuit

    3x
    10m x side to side
    10m x up and back
    1 min x s/l glute bridge
    10m x hops in different angles

    3x
    6x s/l hang clean onto box- 40kg
    6x lat pull down box grip - 40kg w/ pause
    6x s/l squat w/ smith machine - 70kg
    6x s/l leg press - 6 plates

    3x
    20m front rack bb lunge - 25kg --> 20x mat splits
    6x s/l wobble board dl - 12.5, 15, 15kg
    20x hip flexor machine - 30kg --> 3x mat double split --> 20x lunge splits w/ bb
    6,6x nordics -> 6 eccentric, 3x weighted to sticking point - 10kg plate, 3x bw to sticking point

    3x
    10x face pull - 25kg
    10x rope row - 25kg
    10x banded push up
    15x back ext - 10kg plate

    3x100 jump rope skipping w/ 1 min rest
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  4. #304
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    thursday

    am

    2x
    20x glute band walk side and front and back
    15x ab roll out w/ swiss ball
    50x band pull apart

    2x
    8x s/l good morning - bb
    1 min rest

    2x
    20x step up - 2 plate - bb
    1 min rest

    2x
    5x drop squat w/5 glute band - bb
    15x calf raise pulse

    8x 15s on/45s off banded high knee runs

    25 min bike

    pm

    track

    drills + mini hurdles

    4x speed bounds

    2x ea/ leg speed hops

    5x
    10x wall ext.
    30m sled pull
    30m speed bounds
    30m sprint
    2 min rest

    felt great booooy

    friday

    am

    25 min bike
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  5. #305
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
    Posts: 8,126
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    ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000)
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    friday

    am

    bike

    pm

    5x4 (65,70,75,80,85kg)
    snatch grip high pull
    45s rest
    clean grip high pull
    2min rest

    5x4
    parrallel box squat (75,115,115,115,115)
    45s rest
    RDL (to knee)(70,100,120,130,130)
    2 min rest
    both with glute band and 3,1,1 tempo

    3x
    10x glute kick back
    10x band pick up
    6x floor nordics
    10x ab roll out

    3x
    10x face pull
    10x rope pull
    10x band push up
    10x back ext

    3x100 skipping w/1min rest

    sat

    am

    yoga

    pm

    big circuit + swim + ice baths and movement

    sunday

    bike 25 min

    3x
    50xband pull apart
    20x band clams ea/side
    30x on back abductions
    10x partial crunch
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  6. #306
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    ballzofpeaze is offline
    monday

    am

    2x
    core + glute circuit

    2x bw step up + band pull apart + ab roll outs

    2x drop squat and calf raise

    20 mins bike

    pm

    8x40s runs (4x2)

    285
    275

    280
    270

    290
    270

    270
    270
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  7. #307
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
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    ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000)
    ballzofpeaze is offline
    tuesday

    am

    40 min spin bike (2 min warm up, 4x 2 min climb, 10x 10son/20s off efforts, 5 min climb, 1 min cool down)

    I want my training program to look something like this for the current:

    Monday

    AM

    Deep core, glute circuit, battle ropes.

    PM

    Speed endurance

    Tuesday

    AM

    Spin session (40 min)

    PM

    Circuit Gym

    Wednesday

    AM

    Upper body + core + yoga

    PM

    Light spin (20 min) + BBall

    Thursday

    AM

    Rest

    PM

    Power Speed

    Friday

    AM

    Spin session (40 mins)

    PM

    Power Gym

    Sat

    AM

    Upper body + core + yoga

    PM

    Regen Day

    Sunday

    Rest or Dunes/Stairs

    It's a packed week and it'll modify as I begin my teaching prac in 3 weeks, but I think I can get it all done.

    Furthermore, I want to make my heaviest 81kg. Firstly, I've got to get to 81kg. It'll happen but once I'm there, it'd be nice to bottom out under 80kg.
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  8. #308
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
    Posts: 8,126
    Rep Power: 24761
    ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000)
    ballzofpeaze is offline
    Tuesday

    pm

    med balls

    10x forward
    10x back
    5x s/l forward
    5x chest pass + jump

    3x
    10m x up, back, side to side glute band
    1 min s/l iso glute bridge
    10m x hops up, back, side to side
    20x band pull apart

    in gym:

    3x
    6x s/l clean with foot coming onto box - 40kg
    6x s/l squat w/ smith machine - 80kg
    6x weighted chin up - 20kg KB
    6x s/l leg press - 6 plates

    3x
    20m lunge - 20kg BB -> 20x mat splits
    6x arabesque on wobble board - bb 12.5kg
    6+6 GHR (6 nordic eccentric, 6 to sticking point and back w/ 10kg plate)
    20x hip flex machine -> 3x double split mat jump -> split jumps - 20kg BB


    3x
    10x face pull 30kg
    10x rope row 30kg
    10x back ext. 10kg plate
    100x skipping
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  9. #309
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
    Posts: 8,126
    Rep Power: 24761
    ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000)
    ballzofpeaze is offline
    wednesday

    am

    3x10
    Wall Push Up
    Band Pull Apart
    Palloff Press
    Ab Roll Out

    5x
    6,5,4,3,2Pendlay row
    10x ea/side High/Low Woodchop
    10x Swiss ball roll out

    3x
    10x S/A Cable Row
    20x S/A Side Plank + Row
    10x Band Push up
    10x Push up

    3x20 Band Pull Apart

    +yoga after
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  10. #310
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
    Posts: 8,126
    Rep Power: 24761
    ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000)
    ballzofpeaze is offline
    thursday

    5x
    10x wall ext
    30m sled
    30m speed bound
    30m sprint

    friday


    am

    bike

    pm

    5x4 (70,75,80,85, 90kg)
    snatch grip high pull
    45s rest
    clean grip high pull
    2min rest

    5x4
    Weighted chin 20kg
    45s
    parrallel box squat (80,120,120,120,120)
    45s rest
    RDL (90kg all sets
    45s rest
    both with glute band and 3,1,1 tempo

    3x
    10x glute kick back
    10x band pick up
    10x ab roll out

    3x
    6x concentric nordic
    10x face pull
    10x back ext

    3x100 skipping w/1min rest
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  11. #311
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
    Posts: 8,126
    Rep Power: 24761
    ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000)
    ballzofpeaze is offline
    saturday

    am

    wednesday

    am

    3x10
    Wall Push Up
    (20x)Band Pull Apart
    Palloff Press 18kg
    Ab Roll Out

    5x
    6,5,4,3,2Pendlay row (60,65,70,75,80)
    10x plate drop and row 10kg
    10x ea/side High/Low Woodchop

    3x
    10x S/A Cable Row 23kg
    20x S/A Side Plank + Row 23kg
    10x Band Push up
    10x Push up

    3x50 Band Pull Apart

    +yoga after

    pm

    20min bike + hot bath

    sunday

    am

    cooper park stairs

    3x doubles stairs
    5 min rest
    3x singles
    5 min rest
    3x doubles stairs
    5 min rest
    2x hill sprint option

    2 hours later

    20 min bike + hot bath

    I have rest and test week this week, including skin folds tomorrow. I've been eating badly last week because i was stressed with a few uni assignments, trying to just lose a bit of water weight and see if I can have some half decent skin folds tomorrow. Not too fussed if they're not great.
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  12. #312
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
    Posts: 8,126
    Rep Power: 24761
    ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000)
    ballzofpeaze is offline
    monday

    Tuesday

    pm

    tempo running test - 5:26

    2x
    10m x up, back, side to side glute band
    1 min s/l iso glute bridge
    10m x hops up, back, side to side
    20x band pull apart

    in gym:

    2x
    6x s/l clean with foot coming onto box - 40kg
    6x s/l squat w/ smith machine - 700kg
    (3x) 6x weighted chin up - 22.5kg KB
    6x s/l leg press - 6 plates

    2x
    20m lunge - 20kg BB -> 20x mat splits
    10x jefferson curl - 20kg KB
    6x arabesque on wobble board - bb 12.5kg
    6,6 GHR eccentric (should've been 3,3 with weight/bw, used 10kg)
    10x hip flex machine -> 3x double split mat jump -> split jumps - 20kg BB


    2x
    10x face pull 30kg
    10x band push up
    10x back ext. 10kg plate

    Wednesday

    am

    20x100m tempo

    BW monday night 81.6kg

    Decided to drop the load on this gym session. It had originally been set out as a testing week,inc. skin folds and what not. My groin is also feeling super tender, so this week will be a load off kind of week without necessarily taking the load completely off. Got my coach to work my groin a bit and it was good to find ou he found some lumps and that it wasn't just another case of OP.
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  13. #313
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
    Posts: 8,126
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    ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000)
    ballzofpeaze is offline
    ^ those were meant to be monday/tuesday

    Wednesday

    pm

    3x10
    Wall Push Up
    (20x)Band Pull Apart
    Palloff Press 18kg
    Ab Roll Out

    5x
    6,5,4,3,2Pendlay row (62.5,67.5,72.5,77.5,82.5)
    10x plate drop and row 10kg
    10x ea/side High/Low Woodchop 23kg

    3x
    10x black band s/a row
    20x S/A Side Plank red band + Row
    10x Band Push up
    10x Push up

    3x50 Band Pull Apart

    +yoga after
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  14. #314
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
    Posts: 8,126
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    ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000) ballzofpeaze has much to be proud of. One of the best! (+20000)
    ballzofpeaze is offline
    thursday

    pm

    standing broad jump - 3m

    40s test - 330m (finished running at 339m, may be how i've measured in the past.) 10m PB from last Sept.
    30s test - ~260m

    friday

    am

    20min bike

    got skin folds this evening
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  15. #315
    Wilhelm Schmidt? ballzofpeaze's Avatar
    Join Date: Oct 2012
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    friday

    am

    20 min spin bike

    pm

    hurdle mob + glute act.

    3x4
    snatch grip high pull (70,80,90kg)
    clean grip high pull (same weights)

    3x4
    (5x) weighted chin 22.5kg
    box squat (60,100, 120kg)
    RDL (90,90,90kg)

    2x
    10x KB Straight leg dead 20kg
    10x Cable kick back 30kg
    6x Nordic hams eccentric (3x10kg, 3x BW)
    10x S/L ham bridge 10kg KB
    10x Ab roll out

    3x
    10x face pull 30kg
    10x banded push up
    10x back ext.

    weighted in at 80.6kg today but didn't drink a whole lot of fluids. still yet to do skinnies :'( lol.

    saturday

    am

    3x10
    Wall Push Up
    (20x)Band Pull Apart
    Palloff Press 18kg
    Ab Roll Out

    5x
    6,5,4,3,2Pendlay row (62.5,67.5,72.5,77.5,82.5)
    10x plate drop and row 10kg
    10x ea/side High/Low Woodchop 23kg

    3x
    10x black band s/a row
    20x S/A Side Plank red band + Row
    10x Band Push up
    10x Push up

    3x50 Band Pull Apart

    +yoga after

    pm

    20 min bike

    Sunday

    am

    sand dunes session

    10x small hill ~7s each effort

    6x10 up hill double leg jumps

    3x big hill sprints 17,17,22s efforts.

    pm

    20 min bike

    Monday

    am

    3x
    50x band pull apart
    20x banded glute bridge
    20x standing clam abductions
    20x band high pulls
    20x lying clams ea/side
    10x incline plank + ext.
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  16. #316
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    monday

    pm

    3x2 40s runs

    290
    280

    290
    290

    295
    280

    so good
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    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  17. #317
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    tuesday

    am

    20 min spin session (2x10 30s on/off 1 min recov b/w)

    my body is SOOOOREE
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  18. #318
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    tuesday

    pm

    tempo

    med ball circuit

    2x glute circuit

    3x
    6x s/l clean - 40kg - starting to move better. will increase load during this block.
    6x s/l smith machine squat - 80kg
    6x s/l leg press 7p
    6x weighted chin 25kg

    3x
    20m BB lunge - 25kg --> 20x mat splits
    10x KB stiff leg dead off 2 plates - 20kg
    6x ham nordics (3 - 10kg, 3)
    20x hip flex machine - 35kg, 3x mat scissors, 20x BB splits
    6x s/l DL on wobble board 12.5kg
    10x ab roll out

    3x
    10x face pull - 30kg
    15x banded push up
    15x back ext. 10kg plate

    1x glute circuit to finish

    my body, especially my calves are fukd. look forward to yoga today.
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  19. #319
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    wednesday

    am

    3x10
    Wall Push Up
    (20x)Band Pull Apart
    Palloff Press 18kg
    Ab Roll Out

    5x
    6,5,4,3,2Pendlay row (62.5,67.5,72.5,77.5,82.5)
    10x plate drop and row 10kg
    10x ea/side High/Low Woodchop 23kg

    3x
    10x black band s/a row
    20x S/A Side Plank red band + Row
    10x Band Push up
    10x Push up

    3x50 Band Pull Apart

    +yoga after

    + basketball PM
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  20. #320
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    thursday

    22 min really tough spin

    had a huge work presentation this evening so couldn't go to training
    aussie cawk pulla crew
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    same pose for every avi crew
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  21. #321
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    friday

    AM

    30 min spin
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  22. #322
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    pm

    5x4
    snatch grip high pull (70,75,85,90,95kg)
    clean grip high pull (same weights)

    5x4
    weighted chin 25kg
    box squat (60,100, 125, 125, 125kg)
    RDL (95,95,95kg)

    2x
    10x KB Straight leg dead 20kg
    10x Cable kick back 30kg
    6x Nordic hams eccentric (3x10kg, 3x BW)
    10x S/L ham bridge 20kg BB
    10x Ab roll out

    3x
    10x face pull 30kg
    15x banded push up
    15x back ext.

    saturday

    am

    3x10
    Wall Push Up
    (20x)Band Pull Apart
    Palloff Press 21kg
    Ab Roll Out

    5x
    6,5,4,3,2Pendlay row (65,70,75,80,85)
    10x plate drop and row 10kg
    10x ea/side High/Low Woodchop 23kg

    3x
    10x black band s/a row
    20x S/A Side Plank red band + Row
    10x Band Push up
    10x Push up

    3x30 Band Pull Apart

    +yoga after
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  23. #323
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    saturday

    pm

    10x90m on 30s rest ~ 12.2 ea/ rep

    3x
    10m x side + hold abudctions
    50x seated band abductions
    30x banded hip thrust

    10 mins of 10s on/20s off ergometer

    sunday

    rest

    long walk + swim @ the beach
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  24. #324
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    monday

    am

    3x
    50x band pull apart
    20x banded hip thrust
    20x standing hip abductions
    30x push ups
    20x s/l banded hip flexion
    10x arabesque
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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  25. #325
    Wilhelm Schmidt? ballzofpeaze's Avatar
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    monday

    pm

    4x2 30s runs

    240
    220

    230
    225

    222
    220

    230
    225

    All very strict @ 8 mins b/w sets and 4 mins between runs. All in flats.

    This session was flipping quality.
    aussie cawk pulla crew
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    Jross' wifebeater dedication crew
    same pose for every avi crew
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  26. #326
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    Tuesday

    pm

    2x glute circuit

    3x
    6x s/l clean - 40kg - starting to move better. will increase load during this block.
    6x s/l smith machine squat - 90kg
    6x s/l leg press 7p
    6x weighted chin 27.5kg

    3x
    20m BB lunge - 25kg --> 20x mat splits
    10x KB stiff leg dead off 2 plates - 20kg
    6x ham nordics (3 - 10kg, 3)
    20x hip flex machine - 35kg, 3x mat scissors, 20x BB splits
    6x s/l DL on wobble board 12.5kg

    3x
    10x face pull - 35kg
    15x med ball push up
    15x back ext. 10kg plate

    1x glute circuit to finish
    aussie cawk pulla crew
    sports misc crew
    golden state warriors crew
    Jross' wifebeater dedication crew
    same pose for every avi crew
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