Tonights session

Tonights session is exactly the same as Fridays workout, so lots of Abs. Refer to Friday's post to see the workout.

Saturday = Legs

Saturdays session was the heavy leg session the same as the week before. Heavy Squats, Split Squat, Stiff Leg Deads and Calf work. It only lasted 35mins but was a good session. Gluets killed all day and the next. So it means the Squats worked.

Jumps and Abs

Tonights session is as follows:-
10 x Heavy bag jump and Ball Slam @ 5kg
20 x GHD Sit Ups
10 x Heavy bag jump and Ball Slam @ 5kg
30 x Knee to Elbows
10 x Heavy bag jump and Ball Slam @ 5kg
40 x Sit Ups (Feet anchored)
10 x Heavy bag jump and Ball Slam @ 5kg
50 x Atomic Sit Ups
10 x Heavy bag jump and Ball Slam @ 5kg
60 x Flutter Kicks
As you can see there is alot of Ab work in this workout combined with power (jumps and slams). So it may take its toll towards the end of the session. Will report back once completed.

Tonights Session

Tonights session is another up the ladder circuit. This time we have:-
10 x Pull Ups
20 x Press Ups
30 x Squats @ 60kg
400m Row
The session shouldnt last too long, but I have a feeling that with the rowing thrown in with the strength components it will be a tough one
I had an idea to vary the grip / stance / hand positioning per round on the strength exercises, so start off with wide grip pulls, wide arm press ups, and power squats and each round bring the grip closer to make it narrower? We will see how that pans out though.

Up the Ladder Strength Based Circuit

Yesterdays session consisted of the following:-
20 x Pull Ups
30 x Ball Slam @ 5kg
40 x Knee to Elbows
30 x Press Ups on Bosu
40 x Squats @ 50kg
20 x GHD Wall Ball @ 5kg

This circuit only lasted about 15mins and wasnt as hard as the previous circuits we had done. The Knees to Elbows and Squats were the hardest part of the circuit but they were still managable. We destroyed teh 5kg Med Ball with the slams though (the ball burst) so we had to use a 4kg Ball for the GHD wall balls. If the dont replace the ball by tomorrow we will have to use the 4kg for Ball Slams from now on.

Power and Strength Circuit

Yesterday was a power and strength and it was a killer. We did the following:-
Pull (catch DB in Lunge) @ 16kg
Snatch @ 20kg
SOTS Press @ 2 x 8kg DBs
Bent-over Row @ 32.5kg
30 reps at each station, 10 seconds to switch, (three rounds 2 mins rest between rounds)
After the 2nd round my Quads, Forearms and Lats were burning loads. Still managed the session in 20mins max and felt good for doing it.

Those Burpees Suck

Tonight we have 100 Burpee Pull Up Combo. The Burpee Pull Up works every muscle in the body, so I expect to be extremely shattered once this workout is completed. It should only take 20-30mins in total but with all the muscles groups that are working in this workout we should strip alot of fat and burn a few calories.