Category Archives: Uncategorized

Week 1 – Adaptation To Bodybuilding Protocols   Monday A. Bench Press; 10 – 15 reps; rest 60 sec x 4 sets B. Decline Bench Press; 10 – 15 reps; rest 60 sec x 4 sets C. Dips; AMRAP (-3); … Continue reading →

New direction As you all know i have been i have been into competing in cf and loving it. Its time for a change in the training. I have been training for performance and doing the mil fit comp and … Continue reading →

on the weekend i did judgement day at queanbeyan and enjoyed myself. the wods were challenging but it was nothin i couldnt do. wod 1 200 m run 8 burpees jumps 12 front squats @ 60kg – i got through … Continue reading →

Wednesday. 3 Rounds For Time; 10 Burpees 10 DB Push Press @ 17.5kgs/hand -rest 15mins- 3 Rounds For Time; 10 DB Push Press @ 17.5kgs/hand 10 Burpees Thursday – A. Back Squat; Build to Tough 4 reps B. Bench Press; … Continue reading →

10 mins – mobility + 15 mins – Ride + 5 mins Rest + 15 mins – Row + 5 mins Rest Notes Went to the gym at 3am. It was very weird going to the gym at that time. … Continue reading →

a. deadlift 6-8 reps @ 31×1 ; rest 2 mins x 5 b. normal grip bench press 8,8,6,6 @ 30×1 rest 2 mins c, chin up 2.2.2.2 rest 2.30 x 3 sets d. db russian swings @ 40kg ; 15 … Continue reading →

a. 60 secs @ 95 percent deadlift @ 65 percent 1rm rest 3 mins x 3 rest 4 mins b. 60 secs @ 95 percent effot bb lunges @ 45kg rest 3 mins x 3   rest 4 mins   … Continue reading →

a. 10 min mobility 10 min @ 85 percent ride rest 3 mins 10 min @ 85 percent effort  row rest 3 mins 10 mins @ 85 percent 3 burpees 5 db thrusters @ 17.5 kg per hands 7 hanging … Continue reading →