2009
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The RB Plan for January/February. <br />
<br />
Something like this:<br />
<br />
3 x Weights p/w (Tu/Thu/Sat?)<br />
3 x Cardio p/w.<br />
<br />
Day One: Front Squat 4 x 6, Bench 5/4/3/2/1, Chins 4 x 6 (weighted), BB Roll Outs 4 sets<br />
Day Two: AM Row/BFL Run or Wetlands Jog/Walk or Mountain Walk 20-60 mins<br />
Day Three: One Arm DB Snatch from floor 4 x 6-3 (or BB Cleans), Med Ball Walk Lunges 2-3 sets, DB Curls 4 x 6, Hang Med Ball Crunches 4 Sets<br />
Day Four: AM Row/BFL Jog or Wetlands Walk or Mountain Walk 20-60 mins<br />
Day Five: Deadlifts 4 x 6, Bench 4 x 5, Chins 4 x 5, Cable Chops 4 sets<br />
Day Six: Rest or AM Row/BFL Run, Wetlands Jog/Walk or Mountain Walk 20-60 mins<br />
Day Seven Rest or AM Row/BFL Run, Wetlands Jog/Walk or Mountain Walk 20-40 mins -
420pm<br />
<br />
40 minutes.<br />
<br />
One Arm Snatches 20-50kgs 6 sets 5-1 reps<br />
<br />
Standing Alt DB Curls 4 x 6<br />
<br />
Cable Chops 4 x 10 each side<br />
<br />
Plate Raises 50 reps x 1 set<br />
<br />
[b]Must do some early morning cardio tomorrow!!! [/b] -
chins - I hate chins, but am up to 9 for my first set, then 7 and then about 5. I am super setting with deadlifts though, so expect my second two sets would be more if I didn't deadlift in between!!<br />
<br />
and have been getting into one arm dumbell shoulder press - good for the core they reckon, and good for the mind, a chancge and all that - might give the one arm snatch a go.<br />
<br />
SO that is from the ground to fully extended - like the dbell snatch? -
[quote name='BartMan']chins - I hate chins, but am up to 9 for my first set, then 7 and then about 5. I am super setting with deadlifts though, so expect my second two sets would be more if I didn't deadlift in between!!<br />
<br />
and have been getting into one arm dumbell shoulder press - good for the core they reckon, and good for the mind, a chancge and all that - might give the one arm snatch a go.<br />
<br />
SO that is from the ground to fully extended - like the dbell snatch?[/quote]<br />
<br />
Yep from the ground, I alternate between left and right hand each rep. Awesome exercise, really explosive movement driving up with the knees from a deep squat position. I have a stuffed right shoulder/rotator cuff but found that by substituting snatches for DB SMP my shouders still get hit without too much irritation proved I dont go heavier than 40kgs. I like to do all my shoulder work on my feet as opposed to sitting in fact I do every exercise bar bench standing or in the air.<br />
<br />
<br />
[b]Monday PM[/b]<br />
<br />
50 minutes brisk walk. -
[b]Wednesday[/b]<br />
<br />
40 minutes walk through Karangahake Gorge with kids.<br />
<br />
[b]Thursday[/b]<br />
<br />
6pm. Weights One Arm Snatches 4x6, Stand DB Curls 4x6, Seated Calf 2x12, Cable Chops 3x10 each side, Hang Crunch 10 reps. 45 minutes -
[quote name='Red Beard'][b]Wednesday[/b]<br />
<br />
40 minutes walk through Karangahake Gorge with the kids.<br />
<br />
[b]Thursday[/b]<br />
<br />
6pm. Weights One Arm Snatches 4x6, Stand DB Curls 4x6, Seated Calf 2x12, Cable Chops 3x10 each side, Hang Crunch 10 reps. 45 minutes[/quote]<br />
<br />
[b]Friday[/b]<br />
<br />
4pm Cardio 45 mins (15 Row/15 Bike/15 Treadmill). Awesome. Sweating like a rapist.