BW warm up
push ups, inverted rows, squats 10+10+10
i know i should have done more but i was in a rush! i had to go do the corner for Robert Gorman in the Boxing Club.
close grip bench (with chains) 5x5
bent over row 5x5
Bodyweight 'drop squat/speed squats' x 20
perform sets back to back no rest between sets i.e. set of bench, set of bent over row, set of speed squats . . . all in a 2 minute window! not a rest period as such . . means that if you move SLOW you will have very little recovery and sets will be back to back. . move fast and you have the luxury of a minute break after the 3 sets are complete!
i dunno why i used the chains in this instance. . wasnt working on anything in particular. . just like the feeling of benching with chains :-)
they are 10 kilo each chain. . at startof the movement they take away from your overall weight but add to it as you lock out! great for strength gains!
After i done that i went straight into some dumbell clean and jerks . . . good crack
5 set of 5 on each arm x 3 sets
these are tough no matter what way you look at them. either go heavy and lower the reps and/or go light and use them metabolically as a fat burner! either way they are savage!
after that i was like BAMBI on ice but decided to fire away and do some turkish get ups! (dont ever try to do a 40 kg get up after doing clean and jerks and medium grip bench presses my face nearly paid the price lol. . . you just cant lock your elbow out!!! . . ouch if it fell ouch indeed a SPINLOCK IN THE FACE)
well that was it i had to go to the club!
til 2moro!
get that into you
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