Wednesday, January 17, 2018

Good Double KB session today

prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling windmill series x R+L

Double 32 kg Strength Aerobics
{Clean + Press + Squat} x 20
10 seconds on with 35 seconds rest

Stretch

Then our first Facebook Live session with StrongFirst!

Monday, January 15, 2018

Training update....

1-14
Elliptical
Random hill
45 min, Lv 14
Avg HR 137

Today
Prep - Foam roller, GFM
24 kg Get-up + x 1+1
24 kg half kneeling windmill series x R+L

36 kg One-arm swing x 10 EMOTM x 10 min
rest 1 min
36 kg Get-up x 1 EMOTM x 10 min

Stretch

Wednesday, January 10, 2018

Strength Aerobics today...

Rest yesterday

Today:
Prep - roam roller, GFM
24 kg Get-up + x 1+1
36 kg Get-up x 2+2 x 2 sets

36 kg Strength Aerobics x 30 sets
10 seconds on with 30 seconds rest
{Clean + Press + Squat + Snatch}

Stretch

Monday, January 08, 2018

Good session today...

Prep - foam roller, GFM
24 kg Get-up + x 1+1
24 kg Half kneeling Windmill series x R+L

One-arm Swing series
32 kg x 5 every 30 seconds x 2 sets
40 kg x 5 every 30 seconds x 2 sets
44 kg x 5 every 30 seconds x 2 sets
equal one series + add one min rest between series
X 4 series
14:40 to complete

Rest 1 min

Get-up x 1 EMOTM x 10 min total
32 kg x R and L
40 kg x R and L
44 kg x R and L
40 kg x R and L
32 kg x R and L

Stretch

Avg. HR of 149
Max of 166
27:04 total time (includes a couple of min recovery time etc...


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Personal Trainer and Strength Enthusiast Email: appliedstrength@gmail.com

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