Mon Fat Burn

A bit weak today, so I did less reps that I had hoped.

24kg Front Squat 5 Reps
24kg Renegade Rows 5 reps
1.5 min rest
Repeat 3x

24Kg Dbl Mil Press 5 reps
24kg Dbl Swings 10 reps
1.5 min rest
Repeat 3x

16kg Dbl Overhead Situp 10 Reps
24kg Top Windmill 5 reps each side
Repeat 2x

Thurs Fat-Burn

24kg Front Squat 5 Reps
24kg Renegade Rows 5 reps
1.5 min rest
Repeat 5x

24Kg Dbl Mil Press 5 reps
24kg Dbl Swings 10 reps
1.5 min rest
Repeat 5x

16kg Dbl Overhead Situp 10 Reps
24kg Top Windmill 5 reps each side
Repeat 2x

Extreme Cardio Day.

Strive for no rest between sets.

10 thrusters/side
10 Dead C&P/Side
10 Overhead Squats
10 Windmills/Side
10 Snatches/side

Rest 1 min

10 1H-Swings
10 1H-Swings
10 Hot Potatoes
10 1H High Pulls
10 1H High Pulls
10 Hot Potatoes
10 Snatch (L)
10 Snatch R
10 Hot Potatoes
10 HTH Swing
10 HTH Swing
10 Hot Potatoes
10 Dead Clean L
10 Dead Clean R
10 Hot Potatoes
10 C&P L
10 C&P R
10 Hot Potatoes

Sat Hypoxic Swim

Hypoxic Swim workout:

3
2 2
1 1

1. Start out by breathing everytime on the right side for 25m. Repeat on the left side.
2. Now breath every othertime ont the right side. Repeat for left side.
3. Now breath every third time on the right side. Repeat for left side.

I did this soutine twice.

*I like to do this in 25m length so i can switch my breathing side so as to have one side be more dominant.

Fridays fun

All with a single 24kg bell.

10 Windmills (L)
10 Push Presses (L)
10 Dead Cleans (L)
10 2H Curl (hold horns)
10 1 arm Rows (L)
10 Push ups Weight on L-side
10 2H Upright Rows
10 Hot Potato
repeat Right side

Leg Burner
5 Overhead Squats L
5 Overhead Squats R
5 1H Squat Kick
5 Overhead Back-lunge
5 Tactical Lunges
10 1H-Swings
10 1H-Swings
10 Bodyweight Squats (Arms on head)
10 Bodyweight Squats (Arms on head)

PM Workout

24kg Front Squat 5 Reps
24kg Renegade Rows 5 reps
1.5 min rest
Repeat 3x

24Kg Dbl Mil Press 5 reps
24kg Dbl Swings 10 reps
1.5 min rest
Repeat 3x

16kg Dbl Overhead Situp 10 Reps
24kg Top Windmill 5 reps each side
Repeat 3x

Super Set - Repeat 3x 5reps/side
• See-saw press 16kg
• Alternating Cleans 16kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Single Leg Deadlift (double 16kg)
• Renegade Rows 24kg
• rest 2 min

Super Set - Repeat 3x 5reps/side
• Rack Side Lunges 16kg
• WindMills double 24kg
• rest 2 min

Underground Intermediate Workout

Superset-1

• 24kg Dbl Clean-Front Squat-Mil Press 5 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 4 times
  

Superset-2

• 24kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

• 24kg One Arm Swing for 5 min with minimal rests as needed.
  

Broken down like this: 50,rest, 27, rest,15, rest,20 = 112 swings

I am drenched in sweat and feel GREAT!

Active rest/ VO2 max

~15sets of 15:15 using 7reps and a 16kg kettelbell.

Backs a little sore, so my form still needs work. I am going to see Keira Newton at dkbfitness later this month. We will becovering C&P, Snatches, TGU.

Tally ho!

Underground Intermediate Workout

Travel was not kind to my gut. Weighed in at a horrifying #226.

Exercise:

Superset-1

• 16kg Dbl Clean-Front Squat-Mil Press 5 reps
• 24kg Dbl Bent Over Rows 5 reps
• 2min rest, repeat 4 times (on 4th set I had to switch from 24kg to 16kg)
  

Superset-2

• 24kg Top Windmill 5reps (left and right)
• 16kg Dbl Overhead sit-ups 5reps
• 16kg Dbl High Pull 10reps
• 2 min rest, repeat 3 times
  

Superset-3

• 16kg One Arm Swing 5 reps
• repeat for 5 mins, minimal rest as needed.

Mellow Day

On travel, so limited access to tools.

did AM Mobility (Mihovich DVD)
1/2 mile fast run on treadmill.
Some 1 legged press's on nautalis machine.
Also tried some pistols, but my left knee is still tweaky. its going to take a while.

Maybe I'll tackle some more exercises after work.