Unleashing The Beast Within

Sunday, September 9

Warm-up Run

900m

Sprinting Drills
20m x16

Sprints
20m x4
40m x3


Around the first 40-m sprint the right bicep fem started tightening up. Was planning to do more, but decided to bail.
 
Monday, September 10

Warm-Up

mobility / activation / etc

Rotating Side Planks
x6+6 x2
Kettlebell Swings
16/20 x15
TRX Rows
x20 x2
Iso RFE Squats (2 x5" iso holds)
BW/20 x3+3
Iso Push-Ups (2 x5" iso holds)
x5 x2
Split-Position Medball Windmills
5/8 x6+6
Iso Single-Leg Calf Raises (3 x3" iso holds)
x5+5 x2

Hang Power Cleans
40/60/80/80 x6
Handstand Attempts
x4

Seated Box Jumps
x6 x3
Muscle-Ups
x2 x3

Heavy Bag
1:40 x5

Bench Press
60/80/80/85 x8
Chin-Ups
x10 x5

Paused Squats (3" eccentric + 3" bottom pause)
40/60/80/95 x6
Ring Dips
x8 x5
Wide Pull-Ups
x8 x5

Single-Leg RDLs
15/20 x6+6
Alternating Incline Press
20/25 x12+12

Lateral Lunges
20/40/40 x6+6
DB Curl & Press
15/17.5 x12+12

Jefferson Curls
20/40/60/70 x6
Incline DB Flies
15/17.5 x20
Face Pulls
MB x20 x2

Lateral DB Raises
7.5/10 x20
Preacher Curls
x15 x2
GHD Sit-Ups
x14 x2
Fitball Leg Curls
x20 x2
 
Monday, September 10

Warm-Up

mobility / activation / etc

Rotating Side Planks
x6+6 x2
Kettlebell Swings
16/20 x15
TRX Rows
x20 x2
Iso RFE Squats (2 x5" iso holds)
BW/20 x3+3
Iso Push-Ups (2 x5" iso holds)
x5 x2
Split-Position Medball Windmills
5/8 x6+6
Iso Single-Leg Calf Raises (3 x3" iso holds)
x5+5 x2

Hang Power Cleans
40/60/80/80 x6
Handstand Attempts
x4

Seated Box Jumps
x6 x3
Muscle-Ups
x2 x3

Heavy Bag
1:40 x5

Bench Press
60/80/80/85 x8
Chin-Ups
x10 x5

Paused Squats (3" eccentric + 3" bottom pause)
40/60/80/95 x6
Ring Dips
x8 x5
Wide Pull-Ups
x8 x5

Single-Leg RDLs
15/20 x6+6
Alternating Incline Press
20/25 x12+12

Lateral Lunges
20/40/40 x6+6
DB Curl & Press
15/17.5 x12+12

Jefferson Curls
20/40/60/70 x6
Incline DB Flies
15/17.5 x20
Face Pulls
MB x20 x2

Lateral DB Raises
7.5/10 x20
Preacher Curls
x15 x2
GHD Sit-Ups
x14 x2
Fitball Leg Curls
x20 x2

Crikey miaou, how long did this session take?
 
Wednesday, September 12

Warm-Up

mobility / activation / etc
~22 mins

Medball Windmills
5/8 x12
Single-Leg Plyo Calf Raises
x20+20 x2
Kettlebell Swings
16/20 x16
Iso Push-Ups (2 x5" iso holds)
x4 x2
Iso Split Squats (2 x3" iso holds)
20/40 x3+3
TRX Rows
x20 x2
Pogo Jumps
x20 x2
Band Chops
SMB x8+8 x2

Muscle-Ups
x2 x4
Pause BB Jumps
20/30/40 x6

Hang Power Cleans
40/60/80/80 x6
Seated Box Jumps
x6 x4
Handstand Attempts
x4

Heavy Bag
1:40 x6

Incline Iso Bench Press (2 x3" iso holds)
40/60/60/60 x4
Pull-Ups
x8 x5

Squat
40/60/80/100 x6
Diamond Push-Ups
x16 x4
Close-Grip Pull-Ups
x8 x4

Cross-Over Flies
x20 x2
Prone-Grip Pull-Aparts
MB x20 x2

Seated Rounded-Back Good Mornings
20/40 x8
BB Curls
35 x12 x3
Strict Sit-Ups
x10 x2
Snatch-Grip Press
20/30 x10


Low on energy in general today, felt pretty tired after the bag work.
 
Friday, September 14

Warm-Up

stretching & mobilisation
TKEs
front/side-lunge windmills
TRX Rows
Iso RFE Split Squats
Iso Push-Ups
Kettlebell Swings
Iso Pull-Ups
Rotating Side Planks
Iso Calf Raises
Miniband Sidewalks

Seated Box Jumps (60 to 75 cm)
x6 x3
Medball Slams
6 x8 x3

Muscle-Ups
x2 x3
Pogo Jumps
x20 x3

Hang Power Cleans
40/60/80/80
Handstand Attempts
x4

Heavy Bag
1:45 x6

Bench Press (last rep paused)
60/80/90/90 x8
Chin-Ups
x10 x5

Pause Squats (3" descent, 3" pause)
40/60/80/100 x5
Ring Dips
x8 x3
Wide Pull-Ups
x8 x3

Jefferson Curls
20/40/60/80 x6
Incline DB Flies
15's x20 x2
W's
7.5's x20 x2
Alternating Curl & Press
17.5 x10+10 x2

Preacher Curls
x15 x2
Glute-Ham Raises
x10 x2
Roll-Outs
x20 x2
 
Monday, September 17

Warm-Up

Dynamic Stretching
Mobilisation
Rotating Side Planks
Split-Squat Medball Windmills
TRX Rows
Iso Push-Ups
Jump Rope
Wall Sits
Kettlebell Swings
Iso Pull-Ups
TKE's
Miniband Sidewalks
Iso Dips
Iso Single-Leg Calf Raises

Muscle-Ups
x2/2/2/3
Seated Box Jumps
x6 x3

Paused BB Jumps (60 to 75 cm)
20/40/40 x6
Medball Slams
6 x8 x3

Hang Power Cleans
60/80/85 x5
Handstand Attempts
x4

Heavy Bag
1:50 x5

Paused Bench Press (3" descent + 3" pause)
40/60/70/80 x5
Chin-Ups
x10 x5

Tank Sled
x6+6 x4
TRX Rows
x20 x2

Front & Side Lunges
20/40/40 x3+3
Ring Dips
x8 x3
Close-Grip Pull-Ups
x8 x3

Snatch-Grip Press
20/30/35 x8
Seated Rounded-Back Good Mornings
20/40/40 x8

Incline DB Flies
15 x20 x2
Prone-Grip Pull-Aparts
SMB x20 x2

Lateral DB Raises
10's x20 x2
DB Curls
17.5 x15+15 x2
Strict Sit-Ups
x12 x2
 
Wednesday, September 19

Warm-Up

4-Stride Sprints

x6

Pogo Jumps

x20 x3
Alternating DB Curl & Press
15/17.5 x6+6

Seated Box Jumps
x6 x3
Medball Slams
5 x8 x3

Trap-Bar Paused Jumps
20/35/35 x6
Handstands
x4

Hang Power Cleans
80 x5 x4

Bench Press
60/80/90/90 x8
Pull-Ups
x10 x4

Squat (last rep paused)
60/80/100/110 x6
Wide Neutral-Grip Pull-Ups
x8 x5

Alternating Incline DB Press
25 x12+12 x2
Single-Leg RDL
20/25/30 x6+6
One-Arm DB Row
30 x10+10 x2

Snatch-Grip Press
20/30/35 x10
Hip Thrusters
80 x10 x2

Cable Flies
x20 x2
Face Pulls
MB x20 x2
Roll-Outs
x20 x2

Jefferson Curls
20/40/60/75/85 x6
DB Curls
17.5/17.5/20 x10+10
Cable Curls
x20 x2
 
Last edited:
Friday, September 21

Warm-Up

5-Stride Sprint

x8

Alternating DB Curl & Press
15 x8+8 x3
Plyo Tuck Jumps
x12 x3

Half-Kneeling Single-Leg Box Jump
x4+4 x3
Medball Slams
5 x8 x3

Paused Trap-Bar Jumps
25/35/40 x6
Handstand
x3

Hang Power Clean
60/80/85/90 x5
Handstand
x5

Incline DB Press
17.5/25/30/30 x12
Chin-Ups
x10 x4

RFE Squat
25/35/45 x8+8
Pull-Ups
x10 x2

Paused Explosive Push-Ups
x8 x3
Seated Rounded-Back Good Mornings
20/40/50 x8

Low-Incline DB Flies
15/17.5 x20
W
10 x20 x2

Snatch Press
20/30/40 x10
Sit-Ups
x12 x2
BB Curls
30/40 x12
 
Last edited:
Monday, September 24

Warm-Up

Mobility 15'
Jump Rope x40+40+40
Split-Squat Windmills
TKE
KB Swings
2-Iso Push-Ups
2-Iso RFE Squats
TRW Rows
Miniband Sidewalks
Rotating Side Planks

5-Stride Sprint
x8

Seated Box Jumps
x6 x3
Medball Slams
5 x8 x3

Plyo Tuck Jumps
x12 x3
Handstands
x3

Paused BB Jumps
20/40/40 x6
Handstands
x3

Hang Power Clean
60/80/80/80 x5

2-Iso Bench Press (3" x2)
40/60/70/70 x4
Pull-Ups
x8 x5

2-Iso Squat
40/60/80/90 x4
Tucked Front Levers Holds
10" x5

Alternating DB Curl & Press
15/17.5/17.5 x10+10
Good Mornings
20/40/60/60 x8

Alternating Low-Incline DB Press
20/27.5/30/30 x10+10
One-Arm TRX Row
x6+6 x4

DB Flies
15/17.5 x15
Pull-Aparts
x15 x2

Front & Side Lunge
30/40/40 x3+3
Diamond Push-Ups
x15 x2
Chin-Ups
x10 x2

Jefferson Curl
20/40/60/80/90 x5
Lateral DB Raise
10 x20 x3
DB Curls
17.5 x10+10 x2
 
Wednesday, September 26

Warm-Up

Jump Rope
Split Windmills
2-Iso Push-Ups
Wall Sit
TRX Row
2-Iso Split Squat
KB Swings
Rotating Side Plank
MB Sidewalk

5-Stride Sprint
x8

Pogo Jumps
x20 x3
Medball Slams
5 x8 x3

Half-Kneeling Single-Leg Box Jumps
x4+4 x3
Handstand
x3

Paused Trap-Bar Jump
25/35/35 x6
Handstand
x3

Hang Power Clean
80/80/85/85 x6

High-Incline DB Press
12.5/22.5/30/30's x10
Pull-Ups
x8 x5

RFE Squat
25/40/55 x6+6
Chin-Ups
x8 x3

Paused Explosive Push-Ups
x8 x4
Seated Rounded-Back Good Mornings
20/40/40 x8
TRX Row
x20 x3

Cable Flies
x20 x3
Snatch Press
20/30/40 x10

Face Pulls
x20 x3
Roll-Outs
BW/20/20 x15

BB Curls
20/30 x20
Supraspinatus Lateral Raise
x20 x2
 
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