October Recap

GOJU RYU KARATE Monday October 31st

GOJU RYU KOBUDO Saturday October 29th

 

GOOD MORNINGS & ACCESSORIES Thursday October 27th

Good mornings w/axle:

20 kg x 10

55 kg x 5

75 kg x 5 x 10

Romanian deadlifts:

75 kg x 5

95 kg x 3

105 kg x 4 x 10

Axe swings (l&r):

27 kg x 4 x 10

Hamstring curls (p/l):

10 kg x 10

15 kg x 10

20 kg x 10

12.5 kg x 2 x 20

Cable fronts raises (l&r):

9 kg x 10

13.5 kg x 4 x 10 TPR

Preacher curls w/EZ bar:

20 kg x 10

30 kg x 10

35 kg x 10

25 kg x 2 x 10

CARDIO

Assault bike: 5 mins @ 55 rpm

 

GOJU RYU KARATE Monday October 24th

GOJU RYU KOBUDO Saturday October 22nd

 

BOB'S C.E.P. Tuesday October 18th

Barbell incline press:

20 kg x 10

40 kg x 5

65 kg x 4 x 10

DB incline press (p/h):

15 kg x 5

20 kg x 5

25 kg x 5

30 kg x 12 TPR

10 kg x 40 TPR

DB flys (p/h):

6 kg x 2 x 20

7 kg x 20

8 kg x 2 x 20

super-set w/Hamstring curls (p/l):

10 kg x 20

12.5 kg x 20

15 kg x 20

17.5 kg x 15

12.5 kg x 20

Preacher curls w/EZ bar:

25 kg x 3 x 15

Cable crossovers, low setting (p/h):

13.5 kg x 5 x 20

 

GOJU RYU KARATE Monday October 17th

GOJU RYU KOBUDO Saturday October 15th

 

PRESS, ACCESSORIES & SACK Tuesday October 11th

Axle OHP (strict):

20 kg x 10

40 kg x 5

60 kg x 10 - misload

70 kg x 3 x 8

Sack pick to 1.6 meters:

40 kg x 8

60 kg x 4

80 kg x 2

100 kg x 3 x 2 TPR - also spine injury, hooray!

Triceps pushdowns (perform x 5):

45 kg x 10 wide grip

45 kg x 10 narrow

45 kg x 10 rope

Cable crossovers, low setting (p/h):

13.5 kg x 5 x 20

Cable front raises (l&r):

9 kg x 10

13.5 kg x 2 x 10

9 kg x 2 x 10

DB curls (r only):

20 kg x 10

17.5 kg x 5

15 kg x 5

12.5 kg x 5

 

GOJU RYU KARATE Monday October 10th

GOJU RYU KOBUDO Saturday October 8th

BOB'S C.E.P. Tuesday October 4th

Barbell incline press: 

20 kg x 10

40 kg x 4

60 kg x 5 x 8

DB incline press (p/h):

20 kg x 20

17.5 kg x 20

15 kg x 20

12.5 kg x 2 x 20

DB flys (p/h):

6 kg x 5 x 20

Preacher curls:

25 kg x 10

30 kg x 10

35 kg x 10

20 kg x 2 x 20

Cable crossovers, low setting (p/h):

13.5 kg x 5 x 20

Cable side raises (l&r):

4.5 kg x 10

9 kg x 2 x 10 TPR

4.5 kg x 2 x 10

 

GOJU RYU KARATE Monday October 3rd

 

SQUATS Sunday October 2nd

Squat w/axle (to box):

20 kg x 10

60 kg x 5

100 kg x 5

120 kg x 3

140 kg x 4 x 10

Sack pick to 1.6 meters:

40 kg x 10

60 kg x 5

80 kg x 4

Hamstring curls (p/l):

10 kg x 10

15 kg x 3 x 20

12.5 kg x 20

 

GOJU RYU KOBUDO Saturday October 1st