Posts Tagged ‘Lunge’
20 High-knee step-up to reverse lunge
50 Swings @ 16kg KB e.s.
2 x 10 Piston Press @ 12.5kg DBs
25 KB C&J @ 16kg e.s.
5 x 5 Ring Dips (supported)
50 clapping push-ups
Partitioned as follows
450 lunges (various)
5 clapping push-ups every 100 ‘leg’ reps
Various lunges: forward, backward, walking, backward walking, step-through, jumping. I was going for 100 jumping lunges, but at the 880 mark it just seemed ‘right’ to jump the last 20 too.
“Destroy a set of legs” bears a lot of resemblance to terminology we use when we talk about hard interval sets or long days of climbing on the bike. It’s been a long time since I’ve done exhaustive intervals or extended climbs; I’m reading Lance’s second book and stuck in Benalla on a Sunday afternoon with no equipment it seemed like an appropriate workout in lieu of the prescribed 5×5 squats and 5k run this week.
- Oats w/WPI, almonds, apple
- BBQ – 4 kanga bangers, 1 beef burger, salad, almonds
- Ham, salad, almonds
|SB Renegade Row||3 x 5 reps es||0 kg|
|SB KB press||3 x 10 reps es||16 kg|
|Turkish Get-up||2 x 7 reps es||16 kg|
|Russian Twist||3 x 15 reps es||16 kg|
|Good Mornings||50 reps||16 kg|
|1H OHS||10 reps es||16 kg|
|1H Rack Squat||15 reps es||16 kg|
|Goblet Squat||25 reps||16 kg|
|Rack Lunge (left)||25 reps||16 kg|
|Rack Lunge (right)||25 reps||16 kg|
It’s a rest day on the main site but I had 45 minutes spare and encouragement from Jim. Too good an offer to turn down and it’s always interesting when we get together.
|Cossacks||3 x 5 reps es||22.5 kg|
|Roll-ups||3 x 10 reps||0 kg|
|Swiss ball Renegade Rows||3 x 5 reps es||5 kg|
|Med Ball Jumping Lunge||3 x 10 reps es||6 kg|
|DB Swing, Press, Lunge||3 x 5 reps es||20 kg|
|Med Ball Pushups||3 x 5 reps||0 kg|
A hard ITT back home after work. Bike commuting is good!
- Oats w apple, protein, nuts
- Soup, nuts, protein
- Beef strogahnoff w huge amount of pasta :X
Not such a good day on the food. Neither Paleo or Zone.
- In: Uncategorized
- Leave a Comment
Lunging Donkey Kong [wmv] is 21-15-9 of the following.
|DB Swings (2 hand)||20 kg|
|Lunge (two count)||0 kg|
Just some solid pulling exercises to help with the shoulder.
|Theraband rotations||2 x 15 reps es||0 kg|
|Body Row||4 x 5 reps||0 kg|
|Deadlift||5 reps||57.5 kg|
|Deadlift||5 x 1 reps||87.5 kg|
|Pullups||2 x 5 reps||0 kg|
- Muesli w/fruit, cottage cheese and nuts
- Tuna, nuts, nectarine
- Apple, Freggie bar
- Tuna bake pasta
- Ice coffee
- Smoked chicken and avocado salad w/almonds
- Plum, nectarine, nuts
A whole lot of different lunge matrices with Mr Jim.
|Clock lunge||3 x 5 reps||0 kg|
|Clock lunge (low)||3 x 5 reps||0 kg|
|Clock lunge (Sampson pose)||3 x 5 reps||0 kg|
|Clock lunge (fast – jumping lunge)||3 x 5 reps||0 kg|
|Renegade Man Maker||2 x 5 reps||15 kg|
|Isometric Squat||3||1 minute|
|Straddle Sit (front)||1||1 minute|
|Straddle Sit (rear)||1||1 minute|
That was kinda fun.
- Muesli w/fruit
- Fruit toast
- Nut bar
- Vegetarian pizza, beer (1)
- In: Uncategorized
- Leave a Comment
|Push ups||30 reps||0 kg|
|Push Press||30 reps||20 kg|
|Body Rows||15 reps||0 kg|
|Box Jumps||30 reps||0 kg|
|Jump Lunges||30 reps||0 kg|
|Mountain Climber||30 reps||0 kg|
|Push ups||20 reps||0 kg|
|Racked Walking Lunge + Press||1 court length||20 kg|
|OH BB Lunges||1 court length||20 kg|
|Push Press||20 reps||20 kg|
|Mountain Climber||20 reps||0 kg|
|Squat, Walk, Jump||20 reps||0 kg|
|Tuck Jumps||20 reps||0 kg|
As per Round 2 but with 15 reps
As per Round 2 (20 reps)
|Knee Bends||10 reps||0 kg|
|Straddle Sit (F)||–||50 sec|
|Straddle Sit (R)||–||30 sec|
Nice, hard circuit on the roof with Jim and Wendy. Calves cramping in the last set of tuck jumps. Pretty badly gassed and looking at revisiting breakfast toward the end but, as always, it felt great when it was all over.
- Muesli w/yoghurt
- Egg (hard boiled)
- Grilled fish, carrots, peas, mash potato
- Sustagen drink