Posts Tagged ‘TRX suspension’

CT – Small Conditioning

Training Partner:: NA
Calories intake:  2780 cal
Exercise calories:  380 cal

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3x

20 x Kb Swing
10ps x Rolling pistols
10ps x MB woodchops
10 x KB Turkish get up
12 x Burpee + MB slam
10 x TRX walkout
Skipping (100 turns)

3x
10 x TRX chest press
10ps x MB reach and grab
10 x Heavy bag slams
10 x Wrestler Sitout
10 x GNP combo (side control , mount , punch side control)
5 x 10m latteral shuffle

10-1
60cm box jump
control bag elbows

NOTE
: Need to increase that cardio conditioning, Session was good although i need to pick up the pace a bit.

 Damage: Hip flexor popping during MB reaches. Have to get this checked out very soon. Causing issues in my right hip.

KB Conditioning Session – Back to it!

Training Partner:: NA
Calories intake:  2780 cal
Exercise calories:  302 cal

LEGEND:

KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side

3 set:

50 x mountain climber
20 x medicine ball slams
20 x Medicine ball side slams
10 x KB circle
100 x rope turns

3 SET:

20 x Kb Swing
20 x KB row
10 x KB figure 8’s
10 x Lateral burpee
(no rest between set)

2 SET

20 x 60cm box jump
10 x up down planks
10 x DB T-pushups
100x MB toe taps
15 x Bag slams

NOTE: It has been approximately 3 months since my last actual CT session. Very surprising outcome. I am using much heavier weights but i am getting gassed earlier than usual. Time to ramp the training back up i think. I have new equipment my new 8kg medicine ball is actually a sand ball. So no bounce and the weight shifts inside the ball so it’s a different beast to use.

PROTIP:  Having oatmeal and milk before training is a bad idea.  Had to have a mini 2min break at 19min due to almost vomiting.

CT – New beginnings

 

Training Partner:: Dion
Calories intake:  3602 cal
Exercise calories:  350 cal
Motivation level : High
Energy Level: High
Sleep – 5.5 hr

2 set:

20 Bag Slam (arms , chest , back)
20 Start Throws (legs, Chest , arms)
20 Wall Throw (shoulders , arms)
20 Reach and Grab (core , lower core)
10 x TRX pushup
3 x ladder circuit

3 SET:

20 Kb Swing (Core Shoulders)
10 KB row (BAck, tris)
10 KB figure 8’s (shoulders back)
10 KB lunge (legs)
No rest between set

2 SET

10 x kick punch boxing combo
20 x crunch and punch
20 x Box jumps
100 x  boxing combo

NOTE: Had a small toilet break (needed) during the second set of the second round.  wasnt a hard session but we are easing dion back into it.

2012 NEW year CT

Activity: CT
Training Partner:: NA
Calories intake:  2653 cal
Exercise calories:  306 cal
Motivation level : High
Energy Level: High
Sleep – 5.5 hr

3 Set

25 x Kb Swing
20 x TRX One arm row with torso rotation
10x Lateral Burpees
5 circuit x Bag slam / GNP / Side control / GNP / Side control
10 x bag slams

3 Set

10 x Ladder Lateral Pushups
20 x Bag crunch and punch (elbow)
10 x Lateral Burpees
10 x TRX PLYO pushups / MB figure 8’s
Ladder circuit (3 circuit)

2 set
10 x 5 stage leg raise
10ps x MB around the legs
10 x KB circle
10 x MB Russian twist
Ladder circuit (5 circuit)

NOTES:
 Way to bring in the new year. A humid CT session. A little disappointed in this session . I am going heavy with the weights but dying during the endurance parts. So i am going to have to change the training up a bit. Try to get 2-3 cardio sessions  a week in. Only short ones. 20-30 mins. Plus a regular CT schedule.  I am slow during the ladders too so i need to get the legs moving fast. Good session to start the year and show where i need to improve and be less lazy in the endurance.

CT – KB Shoulder focused.

Activity: CT
Training Partner: NA
Calories intake: 2543 cal
Exercise calories: 298 cal
Motivation level : High
Energy Level: High
Sleep – 9+ hr

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

2 Sets

40 x KB SWINGS
15 PS x KB Snatch
10 ps x SOTS PRESS
5 ps x KB TGU
20x Renegade ROWS

3 Sets

20ps X KB around the world.
6 ps x KB circle
10ps x KB Side delt raise
10ps x KB Diag Chops
5ps x Pistol squat

3 Sets
15 x KB High pull
10 x TRX Pushup / Y DELT PULL
8ps x KB Gun slingers


Damage
: Groin , possible injury doctors appointment on Monday.
Notes: Short Session today focusing on shoulder work. Was a damn humid day again its been raining all night. So much sweat my shins were sweating.
Notice my ab / groin injury during the push ups. So I’m going to get it checked out Monday. So dead lifts are off the cards until the all clear.

CT – Variety

Activity: CT
Training Partner: Matt
Calories intake: 2710 cal
Exercise calories: 400 cal
Motivation level : High
Energy Level: High
Sleep – 8.5 hr

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

2 set

10 x KB Clean and press (back shoulder)
10(ps) x KB circles (core obs)
15 x Wall Hold + KB lift (legs delt)
10 x TRX Y delt raise (delts)
10(ps) x KB windmills (core lat obs)
10(ps) X KB lunge
Skipping x 100

3 set

5 (ps) x Turkish get up (whole)
10 x KB Ribbons (Shoulder)
10(ps) X KB row (back)
20 (PS) X KB one handed Swings. (chest core)
10 X TRX walk outs. (lats back)
1/5 Shuttles with KB (legs shoulder)

1 set

10 x Focus pad combos
20 x Impact crunch
20 x crunch and punch
10 X Flat stand boxing + Push ups
20 (ps) x round kick
20 x TRX mountain climber.
30-30-30 boxing

Damage
: NONE (spine feeling heaps better)
Notes: Almost 30c with 80%+ humidity made the air like soup today. So today was tougher than usual. Sweating my anus off. Still good session overall even though we didn’t get at least 3 sets of each. Trying to keep the session to 45 mins. I miss these session where i’m pushed to puking points. It’s been a while. Back to it soon after bulky bulk ends.

CT – KB domination.

Training Partner:NA
Calories intake: 2480 cals
Exercise calories: 365 cals
Motivation level : High
Energy Level: High
Sleep: – 9+ hrs

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

5 Rounds

100,80,60,40,20 – Kb Swing
20, 15,10,8,6 (PS) – KB circles (full)
15,10,8,6,5 (PS) – KB Turkish get-up
15,10,8,6,5 (PS)- KB Windmills
20,20,10,10,10 (PS) – KB power clean and press
300,200,150,100,100 – Rope turns.

NOTES:

Man tough session! It took all testicular fortitude from me to complete it. Nearly vomited at round 4. Just through sheer stubbornness i kept going with it :). Good session and test of mental attitude. I think my neighbors think i am insane cause i was yelling at myself lol!

CT randomness

Training Partner:Louise
Calories intake: 2950 cals
Exercise calories: 468 cals
Motivation level : High
Energy Level: High
Sleep: – 8.6 hrs
IF: – NO

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

2 Sets

10 x KB Squat and Press + ct section (2 then 3 + Sprint + 5 partner pushups)
20 x KB Swings
40 x Moutain Climber
10 x KB Step up and press
10 x 1 arm KB FLOOR Press
1 Partner shuttle thirds

1 Set

8 per side , Plank to side plank star
10 x MB Lateral Side Squat with push out
20 x Latteral KB putdown
10 x Spider pushup Walk
10 PS figure 8’s MB
25m Resisted Kick

2 Sets (increasing load)
5/8 Turkish Get up
5 x 10 ten punch then Sprawl / 5 rnd 6 combo x 10 then 5 – 1 burpee
10 MB figure 8
5ps / 8ps x KB Clean to Over Head KB lunge
50 MB toe taps
25m Resisted kick / Bear crawl.

NOTES:

I thought i was gunna puke during the first set haha. It’s been a while. Our training room has been moved so we have to do it in a group fitness room instead of the training room so that sucked. I changed the session up a bit today. Good session my shoulders and quads are sore. I decided the second round of exercises were pretty bad combo so i changed it for the last 2 sets. Better idea me thinks.

CT + MT

Training Partner: Ben , Matt
Calories intake: 2400 cals
Exercise calories: 650+ cals
Motivation level : High
Energy Level: High
Sleep: – 10.4 hrs
IF: – NO

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

OUTDOOR SESSION ON WET GRASS!!!!

2 set
10 x Front round kick combo on bag
10m x 2 farmer KB walk.

2 Set

15-20 x EZ bar clean and press
20 x Kb Swing to press
5-8 ps x KB Windmills
5-1 burpee + sprint

1 Set
20x KB one hand swing
10 – 15 EZ bar clean to squat to Push press
10 x KB figure 8’s
20 x MB push pass
10 x 10m jog by 2 then sprint 1

2 set
Boxing work Combos
2 people do bag work other does a set of KB while waiting

20 x focus combo (jab cross uppercut overhand)
5 x half Turkish getup +  1 Full TGU

20 x focus combo (jab jab cross uppercut round overhand)
2X 5PS  KB circles.

3 rounds
2min grappling for position + knee work.

NOTES:
Good session but the circuits could of been constructed to be a little better, progressing was a bit weird. The MT work was good really highlighted proper hip positioning. Nice solid 600 cal session. I took off my HRM for the grappling part.

Ben and matty grappling for position

CT – Cardio based #2

Training Partner: Louise
Calories intake: 3050 cals
Exercise calories: 451 cals
Motivation level : High
Energy Level: High
Sleep: - 9+ hrs

LEGEND:
KB – KettleBell , MB – Medicine Ball , SSet: super set , ps = Per side , TRX = Using TRX suspension system

2 set

25 x Kb Swing
10 x TRX Jack Knife / 10 x Burpee combo
20 x Front Kick
100 x Punch
1 X Footwork Ladder (foot movement)
25 m x Resisted Pulls

3 Set

10 X KB Military press (slow rep)
25m Sprint
10 X KB Circles
25m Sprint
20 X Jab, cross, round kick
25m Sprint
10 X KB Squat
Sprint

1 Set

20 X crunch and punch
10 X Boxing combo
20 x Bag Knees
10 X Flat/ Get Punch / KB floor press combo

1 Set

10 x TRX push up
10 x TRX Reverse Fly
10 x TRX back extention
10 x TRX pull through
10 x TRX Spider Plank (oblique twists)

Damage: None

NOTES:

Session wasn’t that hard at all mainly cardio fitness. So decided to tack on one extra set to the end of the session. TRX moves can be done in the body weight only form or changed with something else with a similar motion.