Sunday is always rest day

Today we did nothing but rest. This is the only day we have off so I was pleased for the rest.

Saturdays = Legs

Yesterday we did strength or volume training depending on what you wanted from the session. Volume (low weight 10 x 10 reps) enables you to gain mass, whilst also stripping fat due to the intensity of the workout, whilst strength work is heavy weights with low reps and sets. Jonicus and I did Strength whilst Iriwnius did Volume.
Strength workout consisted of:-
5 x 3 Squats at 140kg
3 x 5 Stiff Leg Deads at 92.5kg
3 x 5 Split Squats at 97.5kg
4 x 8 Calf Raises at 150kg

Volume Work consisted of:
10 x 10 Squats at 97.5kg

The Strength work was tough as my Gluets are killing today (the day after).

Week 15 Photo

Dauntless

Tonights workout is prodominantly power based to develop strong thighs and shoulders. We also have some strength exercises throw in for good measure. Tonights session is as follows:-

10 x Box Jumps @ 34"
20 x Ball Slams @ 5kg Ball
30 x Thrusters @ 2 x 14kg Dumbbells
20 x Clean and Jerk @ 32kg
10 x Box Jump @ 30"
20 x One hand Overhead Lunge @ 12kg Dumbbell
30 x Push Press @ 2 x 14kg Dumbbells
20 x Bosu Press Ups
10 x Box Jumps @ 24"

We will report on how the workout was once completed.

Leg and Ab Ladder

Tonight we will be doing the following workout:-
20 x Overhead Squat @ 20kg
20 x GHD Sit-up (full ROM, of course)
30 x Front Squat @ 42.5kg
30 x Knees-to-Elbows
40 x Back Squat @ 67.5kg
40 x Sit-up (feet anchored)
50 x Air Squat
50 x Atomic Sit-up (V-style Sit-up -- legs crunch toward body as torso raises, feet do not touch ground, ever)

As you can see it is entirely Leg and Ab based. We will report on how it goes once it is completed.

3 Rounds of Mini Circuits

Tonights session was circuit based, with high reps. We did 3 rounds of exercises consisting of 4 exercises per mini circuit. The work out was:-
Round one:
25 x Box Jumps @ 24"
25 x Knee to Elbows on rings
25 x Push Press @ 2 x 18kg Dumbbells
25 x Decline Press Ups (hands on floor feet on 24" box)

Round two:
10 x Box Jumps @ 28"
10 x Knee to Elbows
10 x Thrusters @ 2 x 18kg Dumbbells
10 x Bar Dips

Round three:
Repeat round one.

It was a really tough session but it only lasted 15-20mins. Abs and Shoulders are aching something chronic.

Tonights Workout

This consisted of 5 x 5 x 20 metre sprints with a 2 minute rest in between each set. All in all a great workout to shed fat, lots of explosive power required. Unfortunately, 3 of the 6 Spartans were missing.