December Recap Part 1: Volume Up

KABUDO Saturday December 11th

This class we focused on Bo

 

PULLS Thursday December 9th

Stretch spine, adductors, quads, hamstrings

Deadlifts w/barbell:

65 kg x 10

105 kg x 5

135 kg x 3

160 kg x 4 x 10 PR no belt, double overhand

Face pulls:

45 kg x 4 x 20

Seated rows (wide grip):

52.5 kg x 10

60 kg x 4 x 10

Hamstring curls (p/l):

10 kg x 2 x 20

 

MOBILITY & AGILITY Tuesday December 7th

Stretch spine, adductors, glutes, biceps

PRE-TRAINING

Kneeling hip flexor release: 2 p/side for 10 seconds each

Plank on hands: 2 x 30 seconds

Resisted hip flexion isometric: 2 x 10 seconds per leg

Curl ups: 2 x 10

CORE & TENDONS

Axe swings (p/side):

36 kg x 10

49.5 kg x 3 x 10 PR

Chest press machine (p/h):

15 kg x 10

32.5 kg x 3 x 10 TPR

DB side raises (l&r):

15 kg x 5 x 10 PR

DB curls (l&r):

15 kg x 4 x 10

Triceps pushdowns:

90 kg wide grip x 10

90 kg close grip x 10

45 kg rope x 10

repeat

GMs & ACCESSORIES Saturday December 4th

Stretch spine, quads, adductors, shoulders

ACCESSORIES

Axle Good mornings:

50 kg x 10

75 kg x 4 x 10

Chest press machine (p/h):

15 kg x 10

30 kg x 3 x 10

15 kg x 15

DB front raises (p/h):

10 kg x 5 x 10 TPR

DB curls (p/h):

15 kg x 4 x 10 TPR

Cardio: assault bike 4 mins @ +65 rpm PR