Archives for July2012

Tuesday Workout

31/07/2012 by Michael in Workout (General) | Leave a comment

10 x 50 Medball Slams + 400m Run

Then
6 x 250m Row Sprints (30secs rest between)

Monday Workout

30/07/2012 by Michael in Workout (General) | Leave a comment

 

am – Bodyweight

  • 5 x 20 Pull Ups/Lying Pull Ups
  • 5 x 20 Push Ups (varied-wide,narrow,3 point,Janda,Decline)
  • 5 x 20 Hanging leg Raise/Twisting Hanging Leg Raise

pm – Cardio

  • 6km run under 30mins

Friday Workout

27/07/2012 by Michael in Workout (General) | Leave a comment

 

– 10mins on each exercise for max distance.
Row
Ride
Run

– 30min MMA Conditioning Circuit

Wednesday Workout

25/07/2012 by Michael in Workout (General) | Leave a comment

 

8 x 400m Sprints
4 x 200m
2 x 100m

20km Bike ride

Monday Workout

23/07/2012 by Michael in Workout (General) | Leave a comment

 

  • 6km Run along Brisbane River.

Friday Workout

20/07/2012 by Michael in Workout (General) | Leave a comment
 
 

10 x 5reps Deadlifts @ 140kg + 20 Decline Pushups

Thursday Workout

19/07/2012 by Michael in Workout (General) | Leave a comment
 
 

30km bike ride

Wednesday Workout

18/07/2012 by Michael in Workout (General) | Leave a comment
 
 

Chest Press
sets of 4reps working up to 2rep max: 90-155kg

Bicep Curls
sets of 4 reps working up to 2rep max: 30-60kg

Shoulders
4 x 6 DB Front Raise @ 16kg
4 x 6 DB Upright Row @ 40kg
4 x 20 round the worlds @ 20kg

5min Row

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