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Old 04-22-2013, 10:49 PM   #24
Daniel Lambert
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Join Date: Mar 2013
Posts: 25
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23/04/13

S1:

Mobility Drills
Stretches
Foam Rolling

S2:

Squat Jump with 7 seconds eccentric - 5x3-BW
Plyometric Push-Up - 2x5-BW+10kg
Handstand Push-Ups - 1x1+1+1+1+1+1

Snatch with 3 seconds pause - 20kg, 40kg, 50kg, 60kg, 5x1-40kg with 30 seconds rest
Clean with 3 seconds pause and Squat Jerk with 3 seconds pause - 50kg, 60kg, 5x1-50kg with 30 seconds rest

Apollons Axle - 2x5-80kg with 60 seconds rest

S3:

Squat - 7x5-95kg
Bench Press - 7x5-80kg
Deadlift - 7x5-135kg

Sumo Deadlift off boxes (20") - 6x1-200kg with 30 seconds rest
Medium-Cable Cross-Over - 3x5+5+5-24kg
Front Squat with 5 seconds pause - 3x1-100kg, 3x1-80kg
Decline Bench Press with 5 seconds pause - 3x1-90kg, 3x1-70kg
Deadlift with 5 seconds pause halfway - 3x1-150kg, 3x1-110kg

BTN Press, Curls, Extensions, RPD, BTN LPD

S4:

Snatch - 20kg, 40kg, 60kg, 70kg, 80kg, 60kg, 70kg, 80kg
Clean and Push Jerk - 80kg, 90kg, 100kg, 80kg, 90kg, 100kg, 110kgxclean only, 120kgxclean only
Clean Shrugs - 4x4-140kg

Finger-Tips Deadlift - 5x1-80kg
Pinch Lift - with weight plate and barbell in corner - 30kgx3, 40kgx3, 50kgx3
Forearms, Traps, Rear Delts, Rhomboids, Lats and Calves


Great day of training, attacked the weights during Snatch and CJ, short rest, just went at it like an animal.

Decided to reward myself with some extra 'carbs' along with my post training shake. Amelia made some yummy treats, so I indulged in a slice of 'Captains America' cake, 4 chocolate and marshmallow muffins, 2 banana and chocolate brownies and 2 chewy Anzac biscuits.

Time to stretch, clean up and get ready for - IRON MAN 1, 2 and 3 wooooh! #MOTIVATION
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