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    Discussion in 'Online Journals' started by trapchic, Nov 28, 2016.

    1. trapchic

      trapchic Well-Known Member

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      RDL
      8 bar weight warm up
      working:
      8 95lb
      2x8 115lb
      8 130lbs, strapped


      goblet squats
      4x12 20/25lbs

      accessory:
      leg curl
      leg extensions
      4x12 60lb
      --

      4 rounds
      10 5m back&forth run, tapping the ground after each rep
      20 sec mountain climbers
      no rest in between

      4 sets
      8lb squats to wall balls
      5 each leg, lunge with 5lb lateral raise
      10 sit up to hip up

      4 sets
      10 squat thrust
      12 trx inverted row
      30lb farmer's walk

      15 minute jog on the treadmill, 7.5% ave incline
      10 minute indoor bike HIIT
       
    2. trapchic

      trapchic Well-Known Member

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      4 sets
      15 box jumps
      15 25lb kb swings
      12 30lb bb thrusters
      3 sets, progressive (30,40,60)
      elbow plank
      left side plank
      right side plank
      --
      Power cleans
      4x8 65lbs
      Hang pulls
      4x8 55lbs
      Shrugs
      4x8 bar weight
       
    3. trapchic

      trapchic Well-Known Member

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      Hi everyone. Here's my workouts for the past week:

      4 rounds
      10 5m back&forth run, tapping the ground after each rep
      20 sec mountain climbers
      no rest in between

      4 sets
      8lb squats to wall balls
      5 each leg, lunge with 5lb lateral raise
      10 sit up to hip up

      4 sets
      10 squat thrust
      12 trx inverted row
      30lb farmer's walk

      --

      Back squats
      8 bar weight warm up
      4x8 65lbs
      RDL
      8 bar weight warm up
      working:
      8 95lb
      2x8 115lb
      8 130lbs, strapped

      --

      5 sets
      8 ea side, lateral wall balls
      30 second elbow plank

      3 sets
      10 side to side ball slam
      10 renegade rows, 10lbs
      35lb kb farmer's walk

      3 sets
      10 squat to wall balls
      12 25lb kb swing
      10 TRX inverted row



      front squats
      warm up sets:
      5 55lbs
      5 65lbs
      working:
      5x5 75lbs

      deadlifts
      warm up:
      1x8 95lbs
      5 155lbs
      working:
      5x5 175lbs
       
    4. trapchic

      trapchic Well-Known Member

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      3 rounds

      8 135lb barbell deadlift
      6 burpees
      10 20lb kettlebell swing
      10 15lb kettlebell snatch







      Abs:
      2x30 sec plank
      3x20 heel touches
      3x15 bicycle crunches
      3x15 mountain climb






      5 sets
      10 ball throws, 15lbs
      40 sec plank


      4 sets
      12 hip thrusts
      12 10lb db push press


      3 sets

      12 SDL
      12 20lb db rows
      30 sec ea side suitcase carry
       
    5. trapchic

      trapchic Well-Known Member

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      3 rounds
      30 rope slams
      30 ball slams
      30 goblet squats
      1 minute plank

      20 minutes spin




      Bench
      5x5 60lbs

      accessory:
      4x10 chest press
      4x10 incline db chest press
      4x10 incline flys


      15 mins treadmill




      back squats
      5x5 80lbs


      4x10 db Romanian deadlifts
      4x10 goblet squats
      4x10 reverse lunge


      20 minutes elliptical





      5 rounds
      10 lateral wall balls
      10 suspension push ups
      10 suspension inverted rows
      10 box jumps


      10 minutes spin
       
    6. trapchic

      trapchic Well-Known Member

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      3 sets

      10 8lb medicine ball slams
      10 40lb suspension rows (ea side)
      10 WGS with walk out
      10 Swiss ball roll out
      10 20lb cable core press
      10 minutes treadmill




      10 minutes treadmill

      15 minutes HIIT/ABS NTC

      3 sets

      10 45lb sumo squat (smith machine)
      10 40lb squat machine
      10 bodyweight squats
      10 25lb db squats
      10 40lb lying leg curls
      10 30lb leg extension
       

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