A- DL up to 365 2 x 2
B1- Walking DB lunges 2 x 12 steps with 60s
B2- Chin ups 2 x 5 +35#
C1- Natural GHRs 2 x 6
C2- Pushdowns x13, x 10
D- Abs 3 sets of 3 different exercises
Stretches and that’s it…no cardio, no GPP 2day…didn’t feel like it.
Now it’s a week off…and we start things off beautifully with a little trip to NY!!
DL
A1- Hurdle jumps 3 x 4…had a hard time keeping balance and landing smoothly for first 2 sets, but found a groove on last set.
A2- MB stomps 3 x 5 with 15# med ball
B1- Front squat 3 x 3 @ 205
B2- Box jumps 3 x 5
C1- Seated rows with supination 2 x 10
C2- 1 leg RDL 2 x 6ish/leg 40# DBs in both hands
D1- Pallof holds 2 x 20sec./side
D2- Lying triceps extensions DBs 35s 2 x 9-10
GPP: 30sec. on/30sec. off for 12 minutes using 6 different exercises
Finished with some neck work.
I have to say that MMA training inspires me lately, and this is a nice change of pace.
DL
Went to Bob’s new gym to try that out….figured I would do one last ME squat training before the holidays, but turned out Bob haven’t received his plates, so plans changed…
A1- 1 arm DB snatch 4 x 3-4/arm 50, 2 x 60, 70
A2- Fat grip wide pull ups 4 x 5
B1- DB bench 3 x 3 @ 100s
B2- Clap push ups 3 x 5
C1- TRX inverted rows 3 x 10 BW
C2- Bulgarian split squats DBs 2 x 6/leg with 45s
D1- Pullthrough 3 x 10
D2- TRX ab medley 2 x 5,5,5,5
Finished with some Tabata on stationary bike for 4 minutes + more random interval stuff with Menard for 10 minutes total. That was it.
DL
My main goal is now set on to the fireifighters’ physical test. So, in that regard, I had to change things a little in my training….I just lost the notes on which I wrote my training for the first 2 and a half weeks, but here’s what it looked like:
Mondays:
Speed bench 6 x 3, Chin ups (3-5RM), accessory upper body and neck work, HIIT for 12 minutes on TM or bike.
Wednesdays:
Speed squat(no box) 6 x 3, Single leg 2-3 sets, posterior chain, abs, GPP in the form of TB circuits for 10 minutes.
Thursdays:
Essentially ME upper body; Bench 2RM, Shoulders 5reps, accessory stuff + neck work
Saturdays:
ME lower body; Box squat 2RM, posterior chain, abs, grip
The goal was to keep my strength up as much as possible while incorporating some kind of cardio gradually at a 2x/week frequency…this will increase comes January.
DL
