Fat Fighting the Red Beard way.
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[B]Friday 1030-1130am[/B]<br />
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Outdoor Strength Session<br />
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Superset 1:Overhead Tyre Throws and push return 20 metres followed by Tractor Tyre Double leg Bounds. TWO ROUNDS<br />
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Superset 2: Strainer Post Front Squat, Keg Row, Truck Tyre Drags 40m. THREE ROUNDS<br />
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One Arm Alternate Truck Trye Sled Pulls 25 metres THREE SETS<br />
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Tractor Tyre Farmers Walk 50 metres <br />
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Tractor Trye Flip, Sprint 20m, Keg Row, Sprint 20m. 5 REPS<br />
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Large Tyre Flips (in pairs) 10 REPS<br />
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Phew -
[quote name='BartMan']Bear, meet chubby, chubby, meet the bear...<br />
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[URL]
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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 />
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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 />
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Where are those pills Bart? Think I left them in Wekas BBQ/Chilli trailer. -
Gym 630pm<br />
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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 />
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40 x 5 reps (Warm Up 1) 50 x 5 reps (Warm Up 2). 60 kgs 5 sets of 5 reps.<br />
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Hang Crunch 3x10<br />
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Treadmill.<br />
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Warmup 2 mins then Intervals 16 x 30 Second Intervals @ 12kph. Warm Down 2mins<br />
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Row 1000m<br />
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Good workout that, if I keep this intensity up I will be ablt to see my toes in no time. -
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Monday <br />
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Gym: Duration 43 mins<br />
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Warm Up Row 1000m. 4:01<br />
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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 />
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Followed by Treadmill 12 mins 30 second Intervals @ 12-14kph<br />
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Sweating, panting, I feel good! -
[quote name='Red Beard']<br />
Felt great. Sweating like a rapist.[/QUOTE]<br />
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Which streets did you run? Note to self: never be on these streets while RB is going for a run.....