January 2013

01-01

Run 35min

1S+1C @2x20kg x6 min

02-01

DB bench @2x24kg x6x6

RDL @100kg x10 x3

Rope susp. Rows @BW x12x3

LC @2x28kg x5+5+5+5

LC @2x24kg x14+16

LC @ 2x20kg x39

B @2x28kg x1min

S @28kg x1min45

03-01

Run 25min

C @2x24kg 3 min( SSC, SC,C)

Bar hang 1min

04-01

LC @2x24kg 18+20

B @2x32kg x1min15

1S+1Sn @24kg x3min e.s

S @28kg x1min30 e.s

Pull ups @12kg x4x6

DB bench press @2x20kg x9x3

Squat @65kg x9x3

Abs

Bar hang 1 min

05-01

run 35 min

06-01

joint mobility, SRM

07-01

LC @2x28kg x20

LC @2x20kg x45

Glove snatch @16kg x3min e.s

Squat @80kg x4 x6

Fat grip pull ups x9x3

Push ups, feet up x15x3

Abs

Bar hang 1 min

08-01

Run 30min

Bar hang 1min15

09-01

LC @2x24kg x23+25

B @2x28kg x1min30

S @28kg x2min e.s

DB bench press @2x26kg x6x6

RDL @110 x8x3

S.R @BW x15,14,13

10-01

Bike 30min

1S+1C @2x24kg x3min + @2x20kg x3min

Abs

11-01

LC @2x24kg x53

S@28kg 2min15 e.s

Pull ups @12kg x6x6

DB bench @2x26kg x9x3

Squat @70kg x9x3

Abs

13-01

Run with poles 50min

Indian clubs 10min

14-01

LC @2x24kg x29+16+16 (Troy was sick today, had to train late, not so good)

B @2x28kg x1min45

Squat @85kg x4x6sets

Pull up @12kg x6x3 sets

DB bench press @2x22kg x6x3 sets

Bar hang x1min30

15-01

Run 30min

1S+1C x8min (1min @2x16kg, 1 min @2x20kg)

Abs

16-01

LC @2x28kg x25 (half way!)

Snatch with gloves @16kg x4min

CGBP @60kg x4 x6

RDL @120kg x6x3

Susp. Row @5kg x10x3

Abs

17-01

Run 30min

Indian clubs 10 min

19-01

LC @2×24 x18

B @2x28kg x1min

S @28kg x2min30 e.s

Pull up @16kg x3,3,3,3,3,6

Squat @75kg x9,9,9

DB bench press @2x28kg x8,8,8

abs

22-01

Squat @87,5 x6,6,5,5,4,4

Pull up @12kg x9,9,9

DB bench @2x22kg x15,15,15

Abs

23-01

Run 45min Walk 35 min

24-01

Bench @62,5kg x6,6,6,6,6,5

RDL @120kg x9,9,9

Susp. Rows @5kg x15,12,12

Abs

25-01

Mixed cardio (run, row, bike, Indian clubs) 45 min

28-01

LC @2x28kg x5+7

LC @2x24kg x17

B @2x28kg x1min

1S+1Sn @24kg x3min e.s

Squat @90kg x3,3,3,3,3,3

Pull up @14kg x6,6,6

DB bench @2x24kg x10,10,10

Abs

29-01

Run 15min

Bike HICT 15min x2

30-01

LC @2x28kg x7+9

LC @2x24kg x22

B @2x28kg x1min 15

1s+1c with gloves @16kg x5min e.s

Too many people at the gym to do Strength

BG bag spins, arm throws, dragon lunges, crunch, hindu push ups

Bar hang x1min 15

31-01

Trail run 30min

Sntach with fleece gloves @12kg x5min e.s

Bar hang

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