Sport, training

Weekend challenge time

So it’s time for this weekends ‘Weekend challenge‘ (I hope some of my boxercise ladies are reading along, cause these challenges are specially tailor made for you!)

Last weekend we did 100 squats @bw (body weight), this weekend we’re gonna work our way up the body, and target that midsection area with love handles, ‘once was a waist’ and the weaker lower back. In short: The Core area is in need of some serious, safe work. And a great way to do so, is to work with weight and stability drills. This one, is one of my favorites!

Saxon sidebends:

Hold something above your head. Aim to keep your arms straight. Make sidebends – upper body aligned with hips and legs, so watch you don’t tip over or backwards.

Now I know, some of you don’t have access to a medicine ball or a weight plate. Don’t despair! You can use, whatever you have at home: A gallon of milk, a six pack of drinks, 5kg potato bag, a chair, a bottle of wine, a duck or a garden rock. Only your imagination sets the limits. For best result, choose something that is a bit hard for you to make sidebends with.

The 2x 30 you can split up as to 3x 10 during each day. It’s 5 to each side if you’re not use to working the core. If you are do 10 to each side.

A few ideas for your Saxon Sidebends. And remember: You have to sweat, to look good 😉

Thursday recap:
8k in Edited (17th may) – Not sure about time. Might have been fast, but prob not 14min!! (Hahaha)
3 x 6 pull ups (alternate grip)
3x 20 Hamstrings – superset with
3x 20 Saxon Sidebends with 9kg MB

Friday Light session:
2x 10x 9kg MB Windmills
2x 20 Squat to OH press (9kg MB)
2x 10 Saxon Sidebends
Goodmornings session:
2x 5x 20kg
2x 5x 30kg
2x 5x 35kg
2x 5x 40kg

6 Pulls ups
4x 5x 22.5kg BoR (total 20 each side. Left is a bit weaker than right)
4x 20 Decrease sit ups (obliques)
2x 10 OH tricep ext (12.5kg/ 15kg db)
2x 20 Back extension
2x 20 back extension w/Swissball
2.5min plank

Stretch & foam roller

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muay thai, Sport, training

Weekend update

Never made it to a computer over the weekend, so here is a small training update from the weekends adventures.

Friday 20/4 2012

4.6K/ 20min (2x 2min sprint + 1x 3min)

squat
5×20
6 pull ups
5×20
6 chin ups
5×40
5 pull ups
5x 40
6x pull ups
5x 50
5 chin ups
5x 50
5x pull ups
-Note to self: Really need to get working on those squats!

5x 15kg snatch
3x 15kg C&J
3x 20
3x 25
2x 30
1×35
1×37.5
1×40
1×42.5 PR
Super happy with my PR. This was the first time ever, I tried maxing out in C&J. Did a 45kg clean, but unfortunately jerked it to my chin and dropped it, cause of the surprise and I started laughing. (That laughter you do, when you get unpleasantly surprised, but it’s still really funny)

4x 20 set back ext
20 abs
1 back bridge
stretch

Saturday:
1½ hour of thaiboxing @Brucies Gym. Had a blast, got to kick Liam 2×2 min in the end 😉

Liam and Dennis working the pads

 

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