TacticalBarbell.com

ROMWOD

Nice quick ROMWOD session before work. Probably have a rest day tomorrow and back into it Sunday.

Todays Training

M.O Session 11
Lower Body Strength

Warmup 3 rounds
8 x Back Squat 60 kg
5 x KB RDLs 16kg
10 x KB Swings 16 kg
Lunge Complex

4 Rounds
6x Back Squat 90kg
90 secs rest

immediately
Max rep back squats 90 kg
Total reps= 10

10 rounds EMOM
3x Kb RDLS
rounds 1-3 24kg
round 4-10 32kg

Skipped the calf and core work.

Feeling a bit run down today but still wanted to get this session in. I was out in the rain at work and think i am coming down with a cold. Overall a reasonable session that I cut short due to some lower back pain and a few other niggles in the lower half of my body.

I was really happy with the 10 reps at 90kg as they felt extremely easy and I think I could have done a few more sets if required. I am also recovering much better in that shorter rest period than in session 1. The RDL's were nice and easy and I focused on form and feeling the wrok in the hammies.

Plan is ROMWOD later at some point.

Todays Training

Session 12 M.O
Lower body endurance

warm up
Lower body mobility

25 mins of
300m run
5 x lateral lunges each side with 15lb
5 x squat jump with 15lbs
10 x unweighted sit up

23 mins with 10 kg weight plate
30x lateral step ups
10x goblet squats
10x russian triangles
10x good mornings

3 rounds
25 sec flutter kicks
25 sec hello dollies
25 sec sit ups
20 sec rest

Felt pretty good today though I was running on a diet of pure mcdonalds. In particulart i felt great during the first circuit and really enjoyed the run. Overall a good training session after a pretty average day at work.

Todays Training

MO Session 13
Upper and total body strength

Warmup 3 rounds with bar
3x pull to explode
3x hang PC
3x Push Press
1x PC &PP
10x hand release push up
5x chinups

7 rounds
2x power clean & Push press,Rounds 1-3 =40kg,Round 4-7= 50kg
5 drop and punch corrective

4 rounds
6x Bench press 60 kg
10x Kroc rows each side 16 kg KB
60 secs rest
1 round
Max reps benchpress 60kg= 8 reps
kroc rows as above

2 rounds kettlebell carry complex
16kg (did all back to back without setting kettlebell down once)
200m 1 armed overhead carry
250m1 armed front rack carry
300m 1 armed farmers carry

Maxrip13 wrote: Felt pretty good today though I was running on a diet of pure mcdonalds. .

I feel like a million bux doing HIC or E after a McDonalds cheat day..

Ten8 wrote:

Maxrip13 wrote: Felt pretty good today though I was running on a diet of pure mcdonalds. .

I feel like a million bux doing HIC or E after a McDonalds cheat day..

Haha cheat days maybe but I was on a maccas cheat week by that days session. I really need to square things away and get back to a cheat day to allow me to enjoy that occasional takeaway.

Todays Training

ROMWOD

Todays Training

Session 14 M.O
Total Upper body endurance

Warm up
Upper body mov prep

25 mins
20 sec push pulls 2x15lb clubbells (roughly 8 reps per round)
20 sec curls 20 kg bar (6-10 reps per round)
6 sec pullup hold
30 x step ups

25 mins 20 kg bar
10x BOR
10x OHP
6 sec pullup hold over bar
300m run

Final long slow type session of this cycle and it was pretty damn hard. Up[per body endurance has always been my biggest weakness and I especially felt it when doing the OHP. I was able to grind my way through it but found myself taking rest between exercises and taking time to transition between exercises more than usual.

The plan is to do some ROMWOD later. I also need to get to BJJ more while maintaining these sessions and recovery.

Todays Training

ROMWOD recovery after a late night at work.

Todays Training

Session 15 M.O
Deload
Warm up 3 rounds
5x front squat,bar, 40kg,40kg
10 x Kb swings with 16kg
10x push ups
200m run

6 rounds Moderate pace
5x front squat 60kg
400m run
30 sec rest

6 rounds moderate pace
5x mr spectacular 2x15lb clubbells
20 hippity hops
30 sec rest

2 rounds
5x 1armed situps each side 15 lb clubbell
10x seated russian twist 16kg kettle bell
10x good mornings
60 sec 1 arm kb carry with 16 kg bell, alt side each round

I grinded through todays effort and enjoyed pairing the lifting with the runs. I didn't go too hard but still feel pretty fatigued in the upper body at the moment. The plan is to hit BJJ hard next week and get a couple sessions in even if it means less strength and conditioning work. I am looking forward to a return to TB as I can do extra stuff on the side much easier follwoing TB style strength programming.