Mon 29.8.11
7am
* DE bench 8×3 @55% (50kg plus chains)
* 4×10 deadhang chins
then:
3 rounds (untimed):
* 20 double unders
* 10 slam ball (12kg)
* 15 reverse hyper
* 10 ab wheel roll outs
* 15 KB swings (24kg)
Lunchtime: 5k run
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Tue 30.8.11
Barbell complex B
BB complex: 4×8 @30/35/37.5/40kg
Pull-ups: done in 20/20/10
Abs: ouch!
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Wed 31.8.11
20min skate @ Belco SP
ME Box squat (Just below parallel)
3×70
3×100
3×120
1×130
1×140
1×150
1×160
1×170
1x180kg (Can’t believe I got this up – pretty chuffed)
ME Rack pull – find 1RM
5×70
5×110
3×150
3×170
1×190
1×210
1x230kg
then:
4 rounds (untimed):
* 10-15 reps reverse hyper (30kg)
* 12 ab whell roll outs
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