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  • 4x5 Barbell Complex: RDL/Row/Power Clean/Front Squat/Press (95lb) Supersetted with 4x8 Barbell Curls (70lb)

    Three Rounds:

    Diamond Push Ups x 20
    Incline Sit Ups x 20
    Back Extensions x 20
    Chin Ups x 10
    Dips x 10
    Alternating Split Squat Lung x 10 each side

    Whole workout too about 20 minutes
    "Suffer no guilt yee who wield this in the name of Crom"
    Quote on the Father's Sword

    Comment


    • Ellyptical Two Mile (Elevation 12, Resistance 5) 15:58
      "Suffer no guilt yee who wield this in the name of Crom"
      Quote on the Father's Sword

      Comment


      • Squat was the exercise of the day, and I set a new PR for me
        92.5kg (204lbs) for 6 reps

        Comment


        • Power Clean and Press 5x5
          Lat Pull Downs 5x10
          "Suffer no guilt yee who wield this in the name of Crom"
          Quote on the Father's Sword

          Comment


          • 30 minute ride on the spin bike with 2 sets of 8x20sec sprints.

            50 kb swings
            50 kb long cycle

            then i went for a leisurely swim.

            Comment


            • Suitcase carry (53# kettlebell) 400m every hour...
              Free your mind, and your Grok will follow!

              Comment


              • Deadlift 3x10
                Bench Press 5-5-5-5-5
                Dumbell Rows 3x10 each side
                Back Squat 5-5-5-5-5
                Pull Ups 3x10
                "Suffer no guilt yee who wield this in the name of Crom"
                Quote on the Father's Sword

                Comment


                • Hill sprints.

                  Comment


                  • Group Power late morning. 3 mile walk in afternoon.

                    Comment


                    • AM:
                      Straight Ellyptical (elevation 10, resistance 5) 20:00, 2.54 miles

                      PM:
                      Yoga - 60:00
                      "Suffer no guilt yee who wield this in the name of Crom"
                      Quote on the Father's Sword

                      Comment


                      • 9 mile run yesterday. Going to celebrate Christmas by starting the day with a 15 mile ruckmarch.
                        My Journal http://www.marksdailyapple.com/forum/thread74692.html

                        Comment


                        • 4x5 Barbell Complex RDL/Row/Power Clean/Front Squat/Press (95lb) Supersetted with Barbell Curls x10 (60lb)

                          Three Rounds:

                          Push Ups x 20
                          Incline Sit Ups x 20
                          Back Extensions x 20
                          Kettlebell Snatches x 10 each side
                          Chin Ups x 10
                          Dips x 10
                          Burpees x 10
                          "Suffer no guilt yee who wield this in the name of Crom"
                          Quote on the Father's Sword

                          Comment


                          • Power Cleans 1-1-1-1-1
                            Push Press 1-1-1-1-1
                            Pull Ups 3x10
                            "Suffer no guilt yee who wield this in the name of Crom"
                            Quote on the Father's Sword

                            Comment


                            • Shoveling wet, gloppy snow.

                              Comment


                              • Incline Bench Press 5-4-3-2-1
                                Front Squat 5-5-5-5-5
                                Good Mornings 10-10-10-10-10
                                T-Bar Rows 5-5-5-5-5
                                Close Grip Lat Pull Downs 4x8
                                "Suffer no guilt yee who wield this in the name of Crom"
                                Quote on the Father's Sword

                                Comment

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