50 day challenge, functionel strength training, ross training, strength training

More ICT #1 and strength

Sunday morning:

New Ross challenge: Never Gymless, this time in Siam w/ company.

ICT 1:
* Burpees
* Pull- ups
* Squats
* Pushups
4 round

Round 1: 60 sec
Round 2: 45 sec
Round 3: 30 sec
Round 4: 15 sec
No rest btw rounds

Pull-ups sucked big time. In fact, don’t think I made two good ones in a row. Three other excersises went well. I’m consistanly around 10-12 burpees pr 30 sec, and around 40-something on Squats and Push ups – in the minute round.

After ICT#1, we went for:
2 rounds of shadow
1 rd hands and elbows
1 rd kicks and knees
1 rd everything
1 rd shadow
+ 150 knee on bag
150 knee (walking)

Monday Strength (max)

Deadlift: 10 x 35 kg warm up
1x 4x 55 kg
4x 4x 75 kg

Lunges:
4x 10x 14 kg (each hand)
Pull Ups:
5, 5 (under hand) + 5, 5 (sideway hands)

Hamstring Curls:
2x 10x 20 kg
2x 10x 25 kg
Dips:
5, 6, 6, 6

Finisher:
Full Contact Twist:
3x 20x 15 kg
Plank: 2 minutes

Was crazy hot in the gym yesterday. Sweat dripping from just standing and waiting, changing weights on the barbel etc. Crazy heat!!
More words on training: It’s been a long time since we did any deadlift at all. The king of excersisses – and I felt it. Measly 75kg – no braggin’ rights. But it’s by far the best full body drill I know! Also – a happy renunion with the Full Contact Twist – gives a blast to core and uppercut speed. I seem to remember a couple of years ago, I would do the drill with 25 or 30 kg. Yesterday I made it 15k – and that was hard. Tells me, theres room for improvement!

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