Easy Dumbbell Strength

19:00 Home

Warm up

DB RDL 3x8

DB BSS 3x8

Superset

Pullup 3x5

DB Press 3x8

Stretch

Gym August 2020

18:15 Gym

Warm up

Deadlift 2x5x120

Bench 6x72.5, 9x60

Pullups 10,9,8

Back Extension 2x12+10

Situps 2x12

Stretch

First session after holiday

15:00 Home

Warm up

KB C&P 1,2,3x20
Pullup 2x5
KB FS 2x5
Pushups 10,9...2,1
Swings 1,2...9,10

Stretch

Easing back into things.

Summer 16

18:30 Home

Warm up

A.
KB Clean & Press 5L/5R
Two-Hand Swing x 15
KB Clean & Press 5L/5R

B.
TRX Row 5
Two-Hand Swing x 15
TRX Row 5 (one handed)

C.
GS 5
Two-Hand Swing x 15
GS 5

D.
Plank
Two-Hand Swing x 15
Plank

E.
Suitcase walk
Two-Hand Swing x 15
Suitcase walk

Stretch/mobility between groups. Stretch after.

Strength

09:00  Home

Warm up

5 rounds

Press 3 18kg

Swings 12  24kg

GS 1 24KG

Stretch between sets

Pulled something in my back on 5 set. Felt very tired before starting.

10 Moves: Tabata

15:30 Home
Warmup

Swings 24kg, Tabata 112

Stretch

10 Moves: Simple

19:30 Home

Warmup

One arm press 10x13, 5x15 , 10x15
One arm row 10x15, 5x18 , 10x18
Swing 30 x 16 , 15, 30x20
Squat 10x16, 5x , 10x 20
Plank 100 seconds
Suitcase carry  20kg.

Mobility work in between

Stretch

Home workout

18:30 Home

Warmup 8Kg

Halos 15
KB hinge 2x15
GS 10

Workout (16kg)

Swings 1,2...9,10
Pushups 10,9...2,1

Cool down

Yoga 15 minutes.

Rehab SI.

Basic Strength Training 7

18:30 Gym

Warmup

Skipping 3 minutes

Workout

Squat 3x5x155
DL 5x185
Bench 3x5x115

Stretch: Hamstrings, calves, low lunge, chest
Rehab: SI

Swim 20 minutes

Strength training

10:00 Gym

Warmup

skipping 4 minutes
foot exercises.

Workout.

Clean 4x3x115 then*
Squat 4x2x115

Press 8x85

Stretch
Rehab SI

* tweaked upper back on first pull of 5th set. Was planning to do 5 sets.

Gym and swim

12:30 Gym

Warmup

Skipping 4 minutes bare foot.

Strength Training

Squat 2x8x135
Pullups 8xbw+10
High Row 12x110
Press 8x85
Situps 2x20x10

Cool down

Stretch
Rehab SI and AT

18:00 Pool

Swimming 30 minutes

Starting Strength: Day 28

11:45 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 5x185, 205, 225
Bench Press 3x5x135
Press 2x8x75
Power clean 3x5x95


Cooldown:


Stretch: Chest, Hip flexors, calves, quads.
Rehab: SI, AT

I have a competition in two weeks so starting to taper back.

Starting Strength: Day 27

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x185
Press  2x105, 2x5x85
Bench 2x8x100
Deadlift 5x265
Situps 1x20x30

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Starting Strength: Day 26

11:45 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 5x185, 205, 220
Bench Press 3x5x130
Press 2x8x70
Power clean 3x5x95


Cooldown:


Stretch: Chest, Hip flexors, calves, quads.
Rehab: SI, AT

I have a competition in two weeks so starting to taper back.

Starting Strength Day 25

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 2x8x185
Press  5x105, 2x5x95
Bench 2x8x95
Deadlift 5x255
Situps 1x20x30

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Starting Strength Day 24

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x215
Bench Press 3x5x125
Press 2x8x65
Power clean 5x3x125
Back extension 15

Cooldown:


Stretch: Chest, Hip flexors, calves.
Rehab: SI, AT

Starting Strength: Day 23

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 2x8x185
Press  3x105, 2x5x85
Bench 2x8x95
Deadlift 5x245
Situps 2x20x25

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Starting Strength Day 21

11:40 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 2x8x185
Press 3x5x100
Bench 2x8x95
Deadlift 5x235
Situps 1x20x25

Cooldown:


Stretch: Calves, chest, Hamstrings
Rehab:  AT, SI

Starting Strength: Day 20

12:00 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x205
Bench Press 3x5x120
Press 2x5x65
Power clean 5x3x120
Situps 1x20x25

Cooldown:


Stretch: Chest, Hip flexors, calves.
Rehab: SI, AT

I added an easy set off presses. I wanted to practice teh lift twice a week now that I've dropped from three days to two.

Starting Strength Day 19

11:40 Gym

Warmup:

Rower 3 minutes
Stretch: Hip flexors, squat stretch.

Workout:


Squat 3x5x195
Press 3x5x95
Deadlift 5x225
Situps 1x20x25

Cooldown:


Stretch: Quads, chest, Hamstrings
Rehab:  AT, SI