Fat Fighting the Red Beard way.
-
Gym Thursday 60 mins 4pm-5pm<br />
<br />
THE BEAR: 7x7 @50kgs (3 mins between sets)<br />
<br />
Deep Front Squat 10 sets X 5 reps @60<br />
<br />
Chins 5 sets x 5 reps<br />
<br />
First crack at the Bear. I fought the Bear...and the bear won. Was pissing sweat after warmup and first set. Because of front rowers lack of flexibility I struggled to do proper front squat after the clean so I did front squat again afterwards. What a workout. Will keep this one up for sure. Want to cut down rest time and perform all sets at 60. -
[B]Friday 1030-1130am[/B]<br />
<br />
Outdoor Strength Session<br />
<br />
Superset 1:Overhead Tyre Throws and push return 20 metres followed by Tractor Tyre Double leg Bounds. TWO ROUNDS<br />
<br />
Superset 2: Strainer Post Front Squat, Keg Row, Truck Tyre Drags 40m. THREE ROUNDS<br />
<br />
One Arm Alternate Truck Trye Sled Pulls 25 metres THREE SETS<br />
<br />
Tractor Tyre Farmers Walk 50 metres <br />
<br />
Tractor Trye Flip, Sprint 20m, Keg Row, Sprint 20m. 5 REPS<br />
<br />
Large Tyre Flips (in pairs) 10 REPS<br />
<br />
Phew -
[quote name='BartMan']Bear, meet chubby, chubby, meet the bear...<br />
<br />
<br />
[URL]
<br />
The only thing that worries me about the Bear is overuse of the Rotator Cuff. 49 cleans in one session plus bringing the bar down into the back squat position from a press that many times has potential for inpingement. -
[quote name='BartMan']harden up.<br />
<br />
My left shoulder is screwed and has been fine though the 4 sessions or so that I have done. certainly don't get too macho with the weights, and once a week at the moment is doing the job sweet.[/QUOTE]<br />
<br />
Where are those pills Bart? Think I left them in Wekas BBQ/Chilli trailer. -
Gym 630pm<br />
<br />
Have reworked the Bear into an explosive drill. Also I do Hang Cleans as opposed to Floor Cleans so the bar never touches the floor during a set. <br />
<br />
40 x 5 reps (Warm Up 1) 50 x 5 reps (Warm Up 2). 60 kgs 5 sets of 5 reps.<br />
<br />
Hang Crunch 3x10<br />
<br />
Treadmill.<br />
<br />
Warmup 2 mins then Intervals 16 x 30 Second Intervals @ 12kph. Warm Down 2mins<br />
<br />
Row 1000m<br />
<br />
Good workout that, if I keep this intensity up I will be ablt to see my toes in no time. -
-
Monday <br />
<br />
Gym: Duration 43 mins<br />
<br />
Warm Up Row 1000m. 4:01<br />
<br />
Four Rounds of Weights Circuit (20 minutes): Alt DB Presses (lying on floor) X 10 reps, Chins X 6, Heavy DB Swings X 10, Overhead Plate Squats X 10. <br />
<br />
Followed by Treadmill 12 mins 30 second Intervals @ 12-14kph<br />
<br />
Sweating, panting, I feel good!
