Wednesday, October 3, 2012

Happy Birthday, Dad! A few months ago, my Mum and Dad came to visit me in the US after the birth of my twin daughters. While he was here, my Dad started doing some exercises on the TRX and it was amazing that within 8 weeks he started to put on muscle and be more active. We had to modify some of his exercises to avoid stressing his old rugby injuries, but it shows that you can keep moving not matter what the obstacle.

Warm Up:
Mobility: 10 forward hip circles, 10 backward hip circles each leg, 10 forward arm circles each leg, 10 backward arm circles, 10 squats, 10 lunges each leg, 10 pushups, 30 second plank, 10 pushups, 10 forward leg swings each leg, 10 sideways leg swings each leg, 10 iron cross reaches each leg, 10 scorpion reaches each leg.
Heart Rate Spike: 2 x (10m high knees, 10m butt kickers, 10m carioca, 10m falling start acceleration)

Speed:
7 x 40m Sprint from standing start. 2 minutes recovery between reps.

Lift:
Power Clean + Power Jerk. 5 (sets) x 3 (reps) + 2 (reps)
Bench Press. 4 x 8.
Front Squat. 5 x 5.

Optional:
Standing Broad Jump. 4 x 2.
Single Arm DB Shoulder Press. 3 x 8 each arm.

Conditioning:
Complete 5 rounds as quickly as possible. 1 round is 1 Power Clean @ 80% 1RM, 3 Handstand Pushups & 50 Double Unders.

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One thought on “Wednesday, October 3, 2012

  1. 7x40m
    1. 6sec.
    2. 7sec.
    3. 6sec.
    4. 6sec.
    5. 5sec.
    6. 5sec.
    7. 5sec.
    Clean & Jerk 5×3:
    135#, 135#, 155#, 165#, 165# (did push jerk instead of split jerk for these. last rep of last set was very ugly and i failed twice before nailing it. Tough doing this early in the AM after a late night session last night)
    Bench Press 4×8:
    95#, 105#, 125#, 135#
    Front Squat 5×5:
    155#, 165#, 185#, 205#, 205#
    Did the broad jumps
    Single arm DB shoulder press 3×8 each arm: (did with kbs)
    16kg, 16kg, 16kg

    Got 6:02 on the metcon. Did all DU unbroken except for the first round. Form on Clean was alright, could have been better. Did it @ 185#. Gotta focus on big shrug and getting elbows around the bar fast. Kipped all the HSPUs and only missed one. Overall happy with the day.

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