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- Thread starter CodeNameDuchess
- Start date
Workout
Aerobic room I do my warm up in had a class so I just did some light movement and mobility stuff in the gym the best I could with the space I had
DB snatch
5 x 35
5 x 45
5 x 45
Superset with high plank walkouts
5
5
5
Superset with wall hip mobility
5
5
5
Superset with ankle mobility
5
5
5
Supine row (AMGRAP)
11
11
11
Superset with full Turkish get up
1 x 20
1 x 20
1 x 20
Superset with explosive step up
5
5
5
Superset with plate jump squat
5 x 20
5 x 20
5 x 20
Superset with alternating lunge
5 x 20
5 x 20
5 x 20
Superset with alternating lateral lunge
5 x 20
5 x 20
5 x 20
Single leg anti rotation press out
5 x 30
5 x 30
Superset with 2db SLDL
5 x 20
5 x 20
superset with single leg shoulder elevated hip thrust
10
10
Now this was a workout holy, the 6 workout superset kicked my ass. Heart was racing. Really had to dig in. Got through it all though, another heat wave so be spending the afternoon at the pool or beach.
Aerobic room I do my warm up in had a class so I just did some light movement and mobility stuff in the gym the best I could with the space I had
DB snatch
5 x 35
5 x 45
5 x 45
Superset with high plank walkouts
5
5
5
Superset with wall hip mobility
5
5
5
Superset with ankle mobility
5
5
5
Supine row (AMGRAP)
11
11
11
Superset with full Turkish get up
1 x 20
1 x 20
1 x 20
Superset with explosive step up
5
5
5
Superset with plate jump squat
5 x 20
5 x 20
5 x 20
Superset with alternating lunge
5 x 20
5 x 20
5 x 20
Superset with alternating lateral lunge
5 x 20
5 x 20
5 x 20
Single leg anti rotation press out
5 x 30
5 x 30
Superset with 2db SLDL
5 x 20
5 x 20
superset with single leg shoulder elevated hip thrust
10
10
Now this was a workout holy, the 6 workout superset kicked my ass. Heart was racing. Really had to dig in. Got through it all though, another heat wave so be spending the afternoon at the pool or beach.
@CodeNameDuchess this is an amazing workout bro
wow real hardcoreyou dug in deep
stay hardcore
how are your meals?
Had quite a bit of work to do today and had to help an elderly family member out. Got out for my round of golf this afternoon. 18 holes in blistering heat. Was quite the sweat. Walked 7.0km
Meals aren’t bad but not great. A lot of pool days due to the constant heat (abnormal for us to have this much) so I’m usually into protein shakes. Protein bars. Fruit & veggie trays and double patty bbq burgers.@CodeNameDuchess this is an amazing workout bro
you dug in deep
stay hardcore
how are your meals?
Workout
Started with dynamic movements and stretches
Barbell bench press
10 x 155
5 x 225
15 x 135
Superset with Spider-Man lat stretch
3 full breaths
3
3
Split stance landmine press
5 x 55
5 x 60
5 x 65
Super set 90/90 ext/int transitions
3
3
3
Superset with sideplank rows
10 x 110
10 x 110
10 x 125
1/2 kneeling in line chop
10 x 95
10 x 95
10 x 95
Super set 1/2 kneeling in line lift
10 x 30
10 x 30
10 x 30
Super set Plate farmers carry
30 steps x 45 plate
30 x 45
30 x 45
Bike sprints to finish off
20 second sprint, 10 second rest X 8
Great workout, felt clear, focused and strong. Which for me was a little surprising considering the days I’ve spent outside baking in the heat. Going to have a bite to eat and head back to the pool. Enjoy your day bros
Started with dynamic movements and stretches
Barbell bench press
10 x 155
5 x 225
15 x 135
Superset with Spider-Man lat stretch
3 full breaths
3
3
Split stance landmine press
5 x 55
5 x 60
5 x 65
Super set 90/90 ext/int transitions
3
3
3
Superset with sideplank rows
10 x 110
10 x 110
10 x 125
1/2 kneeling in line chop
10 x 95
10 x 95
10 x 95
Super set 1/2 kneeling in line lift
10 x 30
10 x 30
10 x 30
Super set Plate farmers carry
30 steps x 45 plate
30 x 45
30 x 45
Bike sprints to finish off
20 second sprint, 10 second rest X 8
Great workout, felt clear, focused and strong. Which for me was a little surprising considering the days I’ve spent outside baking in the heat. Going to have a bite to eat and head back to the pool. Enjoy your day bros
Good solid workout
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