This week was one of the toughest weeks of my life. Our little brother William at age 24 William sadly took his own life from a 10 year battle with depression and anxiety. I trained through my thoughts and emotions I was in so much pain mentally but I know training keeps my mind focused. I still put in the work because training is anchor to my life and keeps me on track. A new chapter of my life is now open. The healing process and journey starts now. Please share a prayer this week for William. My he Rest In Peace.
WORKOUT 1
Legs - Phase 1
Leg extensions 15,12,10
Seated hamstring curls 15,12,10
Barbell squats 10,8,6,4,2
Phase 2
As fast as possible
10 rounds
10 cal assault bike
3 power clean
3 Front squat
3 power jerk
(@70-100kg)
WORKOUT 2
Push - Phase 1
Flat BB bench press 5x5
Seated DB shoulder press 12,10,8,6
Weighted chest dips 10,8,6,4,
DB Side raises 30,25,20,15
Triceps cable push down 20,15,12,10,8 superset max press ups
Phase 2
7km run (fast pace)
WORKOUT 3
Pull - Phase 1
BB Deadlifts 10,8,6,(20 drop set)
DB single arm rows 12,10,8
Weighted pull ups 10,8,6
Straight arm cable pull downs 12,10,8
Ez bar bicep curls 12,10,8
Single arm preacher curls 15,12,10
Phase 2
50-40-30-20-10 calorie rower
50-40-30-20-10 wall balls
WORKOUT 4
Phase 1
Assault bike sprints
20 seconds on
20 seconds off
For 2 mins. 4 rounds.
1 min rest between each round
Phase 2
AMRAP 4
21 calorie row
21 toes to bar
21 burpee to bar
+
Rest 4:00
+
AMRAP 4
18 calorie row
18 toes to bar
18 burpee to bar
+
Rest 4:00
+
15 calories row
15 toes to bar
15 burpee to bar
+
Rest 4:00
+
12 calorie row
12 toes to bar
12 burpee to bar
WORKOUT 5
Full Body - Phase 1
Flat db bench press 10,8,6,4
Bent over barbell rows 10,8,6,4
Waking BB lunges 12,10,8 each leg
BB Push press 10,8,6,4
Phase 2
10 rounds
-100m sled pull @40-70kg
-20 burpees
-20 press ups
90sec rest between rounds