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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

      Joined:
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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
       

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