Putting in the work

Hi Guys & Girls

Another week or so of training.
As always, trying to make small and gradual progressions.
It is easy to get desperate about progress and push too hard, risking injuries and burn-out which ultimately sets you back even further.
Being healthy, fit and strong is a life long journey.

I heard a great quote from strength coach Matt Wichlinski, it went something like this:
'Think of each workout as a strand in a rope, it might be the best workout in the world but it is only with consistency that you build up enough strands to make an unbreakable rope'

As always guys, this is my training plan for my goals and my body.
It is not a one-size-fits-all program.
If you want to try some of the sessions, great.
If you would like a more custom program, drop me a line and we can get working on a fitter, stronger you.

Tuesday 22nd January
Strength

1) 2 DB Swings 3 x 15  (2x25lbs / 2x30lbs / 2x35lbs)

2) Deadlift (normal stance - w/ straps) 4 x 3-5
    (120kg x 5 / 122.5kg x 5 / 125kg x 4 / x 3

3a) Planche (flat tuck) 4 x max (6-7 sec each)
3b) 1 DB OH Press + walk 3 x 10ps + 20 sec hold & walk  (2 x 55lb / 2 x 50lb / 2 x 50lb)

4a) Straddle L (box-low, straight leg) 4 x max
4b) BB Bench (flat, normal grip) 4 x 8-10 (60kg/65kg/70kg)

5a) Inchworm 3 x 5
5b) Reverse Hypers (s.ball) 3 x 10  (Great exercise for low back activation, going to try and do more)

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Wednesday 23rd January

Rest Day (1 hr Snowboarding)

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Thursday 24th January

Conditioning

So, I decided to try again with this session.

You might remember it from my previous post (attempted on Saturday 19th Jan).

I attempted this workout but was completely run down and fatigued and could barely get through 5 rounds.

Today was much better, it is a great little session that really kicks in towards the end.

In the future I will try and make it progressively harder.

5 Power Clean & Jerk (50kg)

5 Pull ups (kipping allowed)

5 Burpees (Lateral jump over bar - full technique with press up)

10 Star Jumps

Start a new round every 2 minutes 

x 10 Rounds (20 mins total)

REST AS NECESSARY

Row - Tabata Intervals (Level 10) x 4mins

covered between 95-99 meters per interval

Really recommend this session.

If you are not familiar with Power Clean & Jerks then drop a comment at the bottom and I can provide an alternative.

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Friday 25th January

Rest Day (1hr Snowboarding)

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Saturday 26th January

Strength

1) Deck Squat Jumps 4 x 5

2) BB Step ups  (BB on back - using a high step that comes 1/3 up thigh) 5 x 5ps

    60lbs / 70lbs / 80lbs / 85lbs / 85lbs

3a) Back lever (straddle - hips slightly flexed) 4 x max (5 sec)

3b) Front lever (couldn't get half so did slightly extended straddle) 4 x max

4a) 1 DB Row 4 x 10-12ps  (90lb x 10ps / x12ps / x12ps / x11ps)

4b) DB Rear Shoulder ex. 4 x 15 each  W / L / Y/ T

4c) Cable woodchop (low to high) 4 x 10-12ps  (22.5x12ps / 27.5x10ps / 32.5x10ps / x10ps)

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Sunday 27th January

Rest Day

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Monday 28th January

Strength

1) Full body plyo press ups (explode your whole body off the ground) 4 x 5

2) Flat BB Bench (normal grip) 5 x 4-5
    (175lb/79kg) x 5 / (185lb/83kg) x 4 / x 5 / x 5 / x 5 (spot for last 3 sets)

3a) Arch Rocks 4 x 30 sec (elbows in line with head)
3b) Hollow body Rocks 4 x 30 sec
      15 sec transition between exercises

4a) Good mornings 4 x 12  (20kg/25kg/30kg/35kg)
4b) Straddle L (one hand centre) 4 x 5 sec ps

5a) One legged S.ball curls 3 x 10-12ps  x12ps/x12ps/x10ps
5b) Planche (flat tuck) 4 x max  x6sec / x6sec / x6sec / x5sec

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Tuesday 29th January

Strength

1) 1 DB Rows (for power)  70lb x5 / x4 / 75lb x3 / 80lb x2 / x1

2) 1 Arm (Negative) Pull-ups (chin up grip) 4 x 3-5ps

     x3ps / x3ps / x3ps (free hand holding working wrist) / x1-5ps (first rep normal, then with wrist hold)

3a) BB Back Squats (normal stance) 4 x 12-15  (65kg x15 / x15 / x15 / x12)

3b) Handstand to lower 4 x 4

4a) Pistols 3 x 8-10ps  (x10ps / x8ps / x10ps)

4b) Reverse hypers (S.ball) 3 x 10

4c) Hanging leg raises (side to side) 3 x 6ps

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Wednesday 30th January

BJJ Training x 90 mins (Canmore Fight Club)

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Thursday 31st January

Rest Day - 1hr Snowboarding

Train hard, live happy

Bradbury