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JayRoc's Log
 

JayRoc
Level

Join date: Nov 2006
Posts: 685

Tuesday.


A. Bench Press: 60kg x 10, 80kg x 8, 95kg x 5, 115kg x 1.

B. Floor Press: 60, 80, 90kg x 6.

C. Press: 20kg x 5, 40kg x 5, 50kg x 5, 60kg x 1.

D. Seated DB overhead extension: 3 x 10.


Then

5 rounds of:

30 seconds Battle rope
30 seconds rest
30 seconds Push-ups (12 reps)
30 seconds rest.

And a wee dip in the sea after. Even after a week off the body is fucked. Elbow, shoulder, hip, low back

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JayRoc
Level

Join date: Nov 2006
Posts: 685

Wednesday.



A. Neutral-grip chins: bw x 8, 10kg x 5, 16kg x 3, 20kg x 3, bw x 8.

B. Power Clean: 40kg x 3, 50kg x 3, 60kg x 2, 70kg x 1.


Then

5 rounds of:

1 minute of skipping
10 x renegade row (5/5)
15 x kettlebell swing @24kg

In 14mins




Another dip in the sea afterward. Hoping it helps my recovery a little

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JayRoc
Level

Join date: Nov 2006
Posts: 685

Friday.



Hill runs: run up, walk down (estimated 3:1 rest:work) x 8.

Approx 20 mins total so around 2.5 mins per round.

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JayRoc
Level

Join date: Nov 2006
Posts: 685

Saturday.


A. Turkish get up: L+R w/ 12kg, 16kg, 20kg.

B. Bulgarians: bw x 5, 24kg x 5, 32kg x 5, 40kg x 5

Then


3 rounds of:

Minute 1: DB snatch x 5L, 5R
Minute 2: Burpee x 10
Minute 3: Box Jump x 10
Minute 4: Rest

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JayRoc
Level

Join date: Nov 2006
Posts: 685

Monday.



A. Bench Press: 85kg x 5, 5, 10.

Then

5 rounds of:

12 x Push up
5 x Pull up
10 x lateral hurdle hop
200m run

14mins

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JayRoc
Level

Join date: Nov 2006
Posts: 685

Tuesday.



(Warm-ups of light hp snatch: 20, 30,35,40kg x 3)

A. RDL: 70, 110, 130, 150kg x 5.

B. BB Curl: 50 reps @40kg.


Then

5 rounds of:
1st minute- Battle Rope for 30 seconds
2nd minute- Supine Row x 10
3rd minute- Lying russian twist x 10 es

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JayRoc
Level

Join date: Nov 2006
Posts: 685

Wednesday.



Ed Coan workshop, very light squats, heavyish bench and medium/light DLs.

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JayRoc
Level

Join date: Nov 2006
Posts: 685

Thursday.



Hill runs x 10 (walk back as recovery).

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JayRoc
Level

Join date: Nov 2006
Posts: 685

Saturday.

(Warm-up of bw bulgarians ans pull-aparts)

A. Press: 45kg x 5, 5, 8


Then

5 rounds of:
BW squat x 30
Burpee box jump x 7

In 14.30

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JayRoc
Level

Join date: Nov 2006
Posts: 685

Tuesday.



A. Bench Press: 87.5kg x 5, 5, 10.


Then

5 rounds of:

5 x Jumpovers
8 (4/4) x Halo @20kg
15 x Push-up

In 8.20

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JayRoc
Level

Join date: Nov 2006
Posts: 685

Thursday.



Hill runs x 10.

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