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Helpful ReplyHot!Resisting the Dad Bod

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JimXVX
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Re: Resisting the Dad Bod 2018/10/12 13:08:37 (permalink)
0
Friday:
 
Paused Ring Muscle Up Singles wTO:
10 sec bottom hang - 10 sec pause at top of pull - 10 sec pause at bottom of dip - 10 sec pause at top of dip
5 sec bottom hang - 5 sec pause at top of pull - 5 sec pause at bottom of dip - 5 sec pause at top of dip +5kg
3 sec bottom hang - 3 sec pause at top of pull - 3 sec pause at bottom of dip - 3 sec pause at top of dip +10kg
10 sec conc pull - 10 sec conc push - 10 sec pause at top of dip
5 sec conc pull - 5 sec conc push - 5 sec pause at top of dip
3 sec conc pull - 3 sec conc push - 3 sec pause at top of dip
 
Split Squat:
15/12/9x60kg each leg
 
Max Decline Ring Push Ups:
15/12/9
 
Decline Ring Rows:
15/12/9
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
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JimXVX
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Re: Resisting the Dad Bod 2018/10/14 12:21:27 (permalink)
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Sunday:
 
KB Swings (32kg) / KB Deadlifts (60kg):
20x (50 / 10) - 48:40
 
Kneeling Rollouts with 333 tempo / Decline Plank with hands on ab wheel:
3x (10 / 60 secs)
 
 
 
JimXVX
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Re: Resisting the Dad Bod 2018/10/15 12:26:59 (permalink)
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Monday:
 
Dips:
9x50kg
10x40kg
11x30kg
 
Pull Ups:
9x30kg
10x20kg
11x10kg
 
Split Squat:
5x70kg each leg
10x60kg each leg
15x50kg each leg
 
100 Cals on Ski Erg (6:55)
 
15 Dips & 15 Chins both finished off with 10-10-10 hold
post edited by JimXVX - 2018/10/15 12:28:31
JimXVX
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Re: Resisting the Dad Bod 2018/10/16 12:55:24 (permalink)
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Tuesday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 53:27
 
KB Carries:
6/5/4 laps
JimXVX
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Re: Resisting the Dad Bod 2018/10/19 12:17:01 (permalink)
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Wednesday:
 
Decline Ring Rows:
3x10 - 333 tempo
 
Max Decline Ring Push Ups:
3x10 - 333 tempo
 
Split Squat:
3x10x50kg each leg - 333 tempo
 
100 Cals on Ski Erg (6:48)
 
 
Friday:
 
KB Swings (32kg) / KB Deadlifts (60kg):
20x (50 / 10) - 45:17
 
Kneeling Rollouts with 333 tempo / Decline Plank with hands on ab wheel:
3x (10 / 60 secs)
 
KB Carries:
10 laps
post edited by JimXVX - 2018/10/20 12:21:20
JimXVX
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Re: Resisting the Dad Bod 2018/10/20 12:19:55 (permalink)
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Saturday:
 
Dips:
8x40kg - 3 sec ecc
10x30kg - 3 sec ecc
12x20kg - 3 sec ecc
 
Pull Ups:
8x20kg - 3 sec ecc
10x10kg - 3 sec ecc
12 @ bodyweight - 3 sec ecc
 
Sled Push / Sled Drag:
8/8 +200kg
 
100 Cals on Ski Erg (6:22)
JimXVX
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Re: Resisting the Dad Bod 2018/10/21 11:50:34 (permalink)
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Sunday:
 
KB Swings (32kg) / KB Deadlifts (60kg):
20x (50 / 12) - 47:19
 
KB Carries:
2x12 / 2x6 laps
JimXVX
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Re: Resisting the Dad Bod 2018/10/22 13:05:23 (permalink)
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Monday:
 
Ascending Pause Ring Push Ups:
3x12
 
Ascending Pause Ring Rows:
3x12
 
Ascending Pause Split Squats:
3x12x50kg each leg
 
100 Cals on Ski Erg (6:32)
 
100 Cals on Rower (slow as sh*t, completely gassed)
 
Some rear delts to finish
JimXVX
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Re: Resisting the Dad Bod 2018/10/23 14:35:49 (permalink)
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Tuesday:
 
KB Swings (32kg) / Burpees / Mountain Climbers:
20x (50 / 10 / 50) - 53:11
 
Dec Plank with hands on ab wheel / KB Carries:
3x60 secs / 3x5 laps
JimXVX
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Re: Resisting the Dad Bod 2018/10/24 12:40:06 (permalink)
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Wednesday:
 
Dips:
8x32kg - 333 tempo
8x32kg - 3 sec ecc
8x32kg - 3 sec top hold
8x32kg
 
Wide Neutral Grip Chins:
8x16kg - 333 tempo
8x16kg - 3 sec ecc
8x16kg - 3 sec bottom hang
8x16kg

Sled Push / Sled Drag:
8/8 +200kg
8/8 +100kg
 
Dips:
1 set AMRAP +32kg straight into AMRAP +16kg
 
Wide Neutral Grip Chins:
1 set AMRAP +16kg straight into AMRAP @ bodyweight
 
 
JimXVX
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Re: Resisting the Dad Bod 2018/10/26 12:06:17 (permalink)
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Friday:
 
KB Swings (32kg) / KB Deadlifts (60kg):
20x (50 / 15) - 48:45
 
Kneeling Rollouts with 333 tempo / KB Carries:
3x (10 / 5 laps)
post edited by JimXVX - 2018/10/28 13:28:39
59
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Re: Resisting the Dad Bod 2018/10/26 19:12:32 (permalink)
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JimXVX
Friday:

KB Swings (32kg) / KB Deadlifts (60kg):
20x (50 / 15=2) - 48:45
 
Kneeling Rollouts with 333 tempo / KB Carries:
3x (10 / 5 laps)
333 tempo - is that 3 seconds eccentric,3 seconds hold and 3 seconds concentric ?
JimXVX
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Re: Resisting the Dad Bod 2018/10/27 12:38:00 (permalink)
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Saturday:
 
Ring Dips wTO:
3x10 - 333 tempo
 
Decline Ring Rows:
3x10 - 333 tempo
 
Deficit Reverse Lunges:
3x10x60kg each leg - 333 tempo
 
Ring Muscle Ups wTO:
3x1 - 10 sec bottom hang, 10 sec hold at top of pull, 10 sec hold at bottom of dip, 10 sec hold at top of dip, 10 sec hold at bottom of dip, 10 sec bottom hang
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
 
Plenty more in the tank on the MUs but left shoulder fairly sore so didn't push it.
JimXVX
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Re: Resisting the Dad Bod 2018/10/27 12:39:08 (permalink)
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59
JimXVX
Friday:

KB Swings (32kg) / KB Deadlifts (60kg):
20x (50 / 15=2) - 48:45
 
Kneeling Rollouts with 333 tempo / KB Carries:
3x (10 / 5 laps)
333 tempo - is that 3 seconds eccentric,3 seconds hold and 3 seconds concentric ?



Yes mate that's right.  Last few reps are total torture!
JimXVX
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Re: Resisting the Dad Bod 2018/10/28 13:33:54 (permalink)
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Sunday:
 
KB Swings (32kg) / KB Deadlifts (60kg):
20x (50 / 15) - 47:17
 
Dec Plank with hands on ab wheel / KB Carries:
3x60 secs / 3x6 laps
JimXVX
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Re: Resisting the Dad Bod 2018/10/29 16:39:16 (permalink)
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Monday:
 
Ring Push Ups:
6x30kg - 333 tempo
7x20kg - 333 tempo
8x10kg - 333 tempo
10 @ bodyweight - 333 tempo
 
Pull Ups:
5x30kg - 333 tempo
6x20kg - 333 tempo
8x10kg - 333 tempo
10 @ bodyweight - 333 tempo
 
Sled Push / Sled Drag:
8/8 +200kg
 
100 Cals on Ski Erg (6:26)
 
 
Upper body sets not quite to failure.  Close to a pb on the ski erg - was on track most of the way but couldn't quite hold the pace; nearly puked afterwards.
JimXVX
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Re: Resisting the Dad Bod 2018/10/30 13:25:55 (permalink)
0
Tuesday:
 
KB Swings (32kg) / KB Deadlifts (60kg):
20x (50 / 15) - 46:50
 
Kneeling Rollouts with 333 tempo / KB Carries:
3x (10 / 6 laps)
JimXVX
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Re: Resisting the Dad Bod 2018/10/31 17:29:29 (permalink)
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Wednesday:
 
Split Squat:
15/12/9x50kg each leg - 3 sec ecc
 
Ring Dips wTO:
15/12/9 - 3 sec ecc
(30 sec top hold on final rep final set)
 
Decline Ring Rows:
15/12/9 - 3 sec ecc
(30 sec top hold on final rep final set)
 
100 Cals on Ski Erg (6:29)
 
100 Cals on Rower 
JimXVX
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Re: Resisting the Dad Bod 2018/11/03 13:19:15 (permalink)
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2 days off, away from home with family etc.
 
Saturday:
 
KB Swings (32kg) / KB Deadlifts (60kg):
20x (50 / 15) - 46:11
 
Mountain Climbers / KB Carries:
5x (100 / 5 laps)
 
Dec Plank with hands on ab wheel - to failure
JimXVX
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Re: Resisting the Dad Bod 2018/11/04 14:42:31 (permalink)
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Sunday:
 
Dips:
8x32kg - 333 tempo
8x24kg - 333 tempo
8x16kg - 333 tempo
 
Wide Neutral Grip Chins:
8x16kg - 333 tempo
8x8kg - 333 tempo
8 @ bw - 333 tempo
 
Ring Muscle Ups:
4x2 - 1st reps with 10 sec bottom hang & 10 sec top hold; 2nd reps with 5 sec bottom hang & 5 sec top hold
 
Sled Push / Sled Drag:
8/8 +200kg
 
Cals on Air Bike / Ski Erg / Rower:
21/21/21
15/15/15
9/9/9
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