week 06

WORKOUT 16: UPPER BODY WORKOUT
15.02.10

1. Bench Press: 64 x 8, 68 x 6, 72 x 12 (8+4)

2. Offset, Alternate Med Ball Push-ups: 2 x max reps  6+8

3a. Seated Cable Rows (Double-D handle): 3x12x36kg

3b. Lying 12DB triceps extensions: 3x12

4a. Cable Face Pull (2 second hold): 3x12x20kg

4b. Zottman Curls: 3x12x12DB

5. 12DB Complex (front squat, swings, unilateral curl+press, squat jumps): 3 *ascending sets. Rest 60 seconds between sets. *7, 8, 9

WORKOUT 17: LOWER BODY WORKOUT
17.02.10

1. Kneeling Jumps (holding med ball): 4x5
    (Failed! Did BW off stool - maybe hone technique on trampoline?)

2. Deadlift: 112 x 8, 120 x 6, 128 x 6

3a. Supine Hip Thrust (shoulders & feet elevated): 3x12

3b. Stability Ball Plank (Ball Under Arms, Feet On Bench): 3x30 seconds

4. 12DB Reverse Lunge, front foot elevated: 2x10 each leg

5. Tabata-style Skipping: 20/10 Repeat this 8-10 times. (16 Rounds)

WORKOUT 18: UPPER BODY WORKOUT
20.02.10

1. 20 Chin-ups (total reps) = chin-up max + 60%
    Did Chin-ups (1+3)x7 [28 total]  &  Pullups (1+3)x4 [16 total]

2. Rest-Pause, 3-Second Eccentric Front Lat Pulldowns (Wide, overhand): One set

Choose a weight that you can perform 10-12 reps with...rest about 20 seconds and then perform 5-8 more reps...rest another 20 seconds and perform 3-5 more reps. That equals 1 set! (Use the same weight for the entire "set" and take approx. 3sec. to 'lower' each rep.)

    Did 42kg (Reps 16 8 6)

3. Standing 12KB “Modified Arnold Press”: 3x10 12 (Doh!)

4. Blackburns: 4 Positions, 15 Seconds each x 2 sets (2kg each hand)

5. Cable Curls: 3x15x16kg  Towel grip (Need some grease for the pulleys)

6. Core Circuit: x 2
    A) V-ups x 20
    B) Hip-ups x 20
    C) Alternating Toe Touch x 15 each side

7. Bodyweight Complex: 4 Rounds with rest 60 sec. between sets
    A) Mountain Climbers x 30
    B) Push-ups x 20
    C) Groiners x 10
    D) Burpees x 5