Fat Fighting the Red Beard way.

[BartMan]

sounds like fun RB - so the COBRAS soccer team will be beating up on guys this season eh, love it!!

[Red Beard]

[B]Wednesday: TIN. 42 minutes 220pm[/B]<br />
<br />
Hang Cleans 4x5 2x3<br />
DB Bench 10,8,6,5,5,5<br />
BW Rows 2x10<br />
Chins 2x5<br />
DB Row 2x8<br />
Front Squat 5x5<br />
<br />
Super stuff. Pissing sweat. Well and truly farked by the end. 23 high intensity sets in 42 minutes. Happy with that.

[Red Beard]

[B]Thursday Lunchtime: 20 minute Cardio Hit.[/B]<br />
<br />
Row: 5 mins<br />
Treadmill 10 mins (2 x 5 min Interval Sets)<br />
Row: 5 mins<br />
<br />
Back to work

[Red Beard]

[B]Friday TIN 5pm 50 Minutes[/B]<br />
<br />
[LIST]<br />
[]Warm Up 30 rep Complex, 3x12 DB Swings, 2x6 Overhead Squat, 3x3 BB Hang Snatch<br />
[]Trap Bar Deadlift: 4x5-3 (Including Shrugs)<br />
[]Bench Press 10,5,5,5,5,10<br />
[]DB Row Walk 3x12<br />
[*]Chins 2x6<br />
[/LIST] <br />
[B]Super duper effort that.[/B]

[Red Beard]

[B]Friday: 17mins[/B]<br />
<br />
Hang Clean x5, Bench x15, Chins x2, Walk Lunge 10 each X 2 Rounds.<br />
<br />
Snatch X5, BW Row x 10, DB Swings x 12, Floor Press x 10 X 2 Rounds

[Red Beard]

[B]Monday 220pm 40 mins[/B]<br />
<br />
Snatch 3x5 3x3 Supersetted with DB Siwngs 3x15<br />
Over Head Olympic Bar Squats 3x12<br />
Deep Front Squats 3x8 Superset with Bench 10,10,8,5<br />
Chins 5x5<br />
DB Farmers Walk 2 x 30m

[Paekakboyz]

getting some solid work done there bro - bet those supersets burn hard out!!

[Red Beard]

[quote name='Paekakboyz']getting some solid work done there bro - bet those supersets burn hard out!![/QUOTE]<br />
<br />
Yeah and Im not exactly known for my super endurance levels either.

[Red Beard]

[B]Friday nite run[/B]<br />
<br />
29 mins 5kms approx. Happy with that.<br />
<br />
[B]Saturday Morning TIN[/B]<br />
<br />
9am 60mins<br />
<br />
Hang Cleans 5x5<br />
Push press 5x5 and DB Swings 3x12<br />
BB Row 2x10<br />
BW Row 2x10<br />
Front Squat 2x5 3x3<br />
DB Floor Press 3x10

[Red Beard]

[B]Tin Monday 720-8pm[/B]<br />
<br />
Superset #1 Single Leg pistol squats (onto low bench) 3x10 and Chins (to failure then burpee/chins) 3x10.<br />
<br />
Superset #2 Overhead Walking Lunge 3x8 each and Farmers Walk 3 x 30 metres<br />
<br />
Superset #3 DB Swings 3x10 and Single Alt DB Swiss Ball Presses 3x10<br />
<br />
AB Superset "87 Reps" 15,15,15,15,15,12 "Gilbert"<br />
<br />
[B]This week is I have decided to only perform exercises I hate or find difficult or have to drop weight to complete with textbook technique.[/B]

[Red Beard]

[B]Tuesday Lunchtime[/B]<br />
<br />
20 Minute Cardio Hit. Row 5 mins Treadmill 10 minute BFl Intervals, Row 5 mins. Back to work.<br />
<br />
[B]Wednesday Tin 40 minutes[/B]<br />
<br />
Hang Cleans 5x5<br />
Chins 3x5<br />
Stand BB Press 3x5<br />
One Arm BB Farmers Walk. Out and Back X2<br />
Swiss Ball Wall Neck Rolls<br />
BB Core Rotations<br />
Bench 75% Max 25 Reps

[Red Beard]

[B]Tin HUUUGE Effort tonight. 50 mins[/B]<br />
<br />
Hang Cleans 5x5 and DB Swings 3x10<br />
Stand SMP 5x5<br />
BW Rows 2x10<br />
Chins 3x5<br />
Front Squat 2x5 4x3<br />
DB Bench 5x5<br />
Farmers Walk 2x30m<br />
BB Rotational Core 2x10<br />
Core Super Set 87 Reps<br />
<br />
Feeling greeeaaat!