12:05 Gym
Warm up
Squat 2x5x95
Aim is to complete the following in under 20 minutes.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Monday 30 September 2019
Saturday 28 September 2019
Golf
14:00 Driving Range
50 Balls, working on swing
6 Iron
Hybrid
Pitching wedge
Not hitting well on hybrid
Iron OK. Half shots were hooking.
50 Balls, working on swing
6 Iron
Hybrid
Pitching wedge
Not hitting well on hybrid
Iron OK. Half shots were hooking.
Friday 27 September 2019
Autumn 19 - Heavy
19:00 Gym
Warm up
Aim is to complete the following in under 20 minutes. Today 24'00"
One day I'll start with squats and the other with deadlift, if I do a third day then no heavy lift.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10
Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10
Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10
Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10
Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10
Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10
Stretch
Warm up
Aim is to complete the following in under 20 minutes. Today 24'00"
One day I'll start with squats and the other with deadlift, if I do a third day then no heavy lift.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10
Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10
Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10
Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10
Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10
Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10
Stretch
Golf
18:15 Driving Range
Working on swings, mainly focused on hip movement
7 iron
Hybrid
Wood
50 balls, 40 OK
Working on swings, mainly focused on hip movement
7 iron
Hybrid
Wood
50 balls, 40 OK
Tuesday 24 September 2019
Autumn 19 - Heavy
19:00 Gym
Warm up
Deadlift 5x115
Aim is to complete the following in under 20 minutes. Today 26'30"
One day I'll start with squats and the other with deadlifts.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10
Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10
Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10
Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10
Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10
Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10
Stretch
Warm up
Deadlift 5x115
Aim is to complete the following in under 20 minutes. Today 26'30"
One day I'll start with squats and the other with deadlifts.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10
Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10
Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10
Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10
Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10
Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10
Stretch
Monday 23 September 2019
Sunday 22 September 2019
Autumn 19 - Heavy
12:00 Gym
Warm up
Squats 2x5x90
Aim is to complete the following in under 20 minutes. Today 26'30"
One day I'll start with squats and the other with deadlifts.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10
Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10
Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10
Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10
Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10
Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10
Stretch
Warm up
Squats 2x5x90
Aim is to complete the following in under 20 minutes. Today 26'30"
One day I'll start with squats and the other with deadlifts.
More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10
Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10
Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10
Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10
Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10
Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10
Stretch
Friday 20 September 2019
Summer 19 - Hard
08:45 Home
Warm up
The 30/30/30 from Dan John: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
25 minutes this week or 2.5 cycles with a 24KG 'bell.
Tough on the grip.
Warm up
The 30/30/30 from Dan John: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
25 minutes this week or 2.5 cycles with a 24KG 'bell.
Tough on the grip.
Wednesday 18 September 2019
Summer 19 - Heavy
16:00 Gym
Warm up
Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x112.5
Bench 10x20, 5x40, 5x5x62.5
Pullups 8,6,5 (19)
Stretch
Warm up
Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x112.5
Bench 10x20, 5x40, 5x5x62.5
Pullups 8,6,5 (19)
Stretch
Monday 16 September 2019
Summer 19 - Heavy
18:00 Gym
Run to gym
Squat 2x5x20, 5x60, 2x5x92.5
Clean, Press, Front Squat 2x3,2,1x50
Seated Press 2x8 (machine)
Row 2x8x50
Busy week and weekend so a very cut down version.
Run to gym
Squat 2x5x20, 5x60, 2x5x92.5
Clean, Press, Front Squat 2x3,2,1x50
Seated Press 2x8 (machine)
Row 2x8x50
Busy week and weekend so a very cut down version.
Sunday 15 September 2019
Summer 19 - Hard
09:30 Ireland
Warm up
The 30/30/30 from Dan John: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
20 minutes this week or 2 cycles with a 10KG 'bell as all I have in that house.
Warm up
The 30/30/30 from Dan John: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
20 minutes this week or 2 cycles with a 10KG 'bell as all I have in that house.
Saturday 14 September 2019
Tuesday 10 September 2019
Summer 19 - Heavy
16:00 Gym
Warm up
Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x110
Bench 10x20, 5x40, 5x5x60
Pullups 3x6
Stretch
Warm up
Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x110
Bench 10x20, 5x40, 5x5x60
Pullups 3x6
Stretch
Monday 9 September 2019
Summer 19 - Hard
19:30 Home
Warm up
The 30/30/30 from Dan John: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
20 minutes this week or 2 cycles with a 24KG 'bell.
Warm up
The 30/30/30 from Dan John: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/
20 minutes this week or 2 cycles with a 24KG 'bell.
Saturday 7 September 2019
Summer 19 - Heavy
08:30 Gym
Run to gym
Squat 2x5x20, 5x60, 3x5x90
Clean, Press, Front Squat 5x3,2,1x47.5
Seated Press 3x5x20
Row 3x8x55
Run to gym
Squat 2x5x20, 5x60, 3x5x90
Clean, Press, Front Squat 5x3,2,1x47.5
Seated Press 3x5x20
Row 3x8x55
Thursday 5 September 2019
Wednesday 4 September 2019
Summer 19 - Heavy
19:00 Gym
Warm up
Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x107.5
Bench 10x20, 5x40, 5x5x57.5
Pullusp 3x5
BB Curl 3x8x25
Stretch
Warm up
Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x107.5
Bench 10x20, 5x40, 5x5x57.5
Pullusp 3x5
BB Curl 3x8x25
Stretch
Monday 2 September 2019
Summer 19 - Hard
19:30 Home
Warm up
The 30/30/30 from Dan John: https://www.otpbooks.com/
Started with 15 minutes this week or 1.5 cycles with a 24KG 'bell.
30 seconds of Push-Up Position Plank (PUPP)
30 seconds of rest—I suggest shaking things out, like we were taught by Bud Winters in Relax and Win.
30 seconds of swings—if you get 20, the workout will be 300 swings . . . a very good workout
30 seconds of rest
30 seconds of Glute Bridge—Isometric Hip Thrust, top position
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of sitting at the bottom of the goblet squat[goblet squat]
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a left suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a right suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest
Stretch
Warm up
The 30/30/30 from Dan John: https://www.otpbooks.com/
Started with 15 minutes this week or 1.5 cycles with a 24KG 'bell.
30 seconds of Push-Up Position Plank (PUPP)
30 seconds of rest—I suggest shaking things out, like we were taught by Bud Winters in Relax and Win.
30 seconds of swings—if you get 20, the workout will be 300 swings . . . a very good workout
30 seconds of rest
30 seconds of Glute Bridge—Isometric Hip Thrust, top position
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of sitting at the bottom of the goblet squat[goblet squat]
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a left suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a right suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest
Stretch
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