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Post by McLifter on Dec 26, 2015 18:55:26 GMT -5
Sun Dec 13/15Side Planks: 30 sec/side Planks: 2 x 1 min. Stretching KB Swings: 20kg x 3 x 8/side Bench: 40 x 15 feet up 50 x 10 60 x 6 70 x 6 75 x 6 80 x 3 85 x 3 87.5 x 3 Mon Dec 14/15Calf Raises: 4 x 20 KB Swing: 20kg x 2 x 8/side Manta Ray Box Squat: 45 x 5 55 x 10 65 x 10 75 x 10 85 x 10 Mon Dec 21/15Cycle - 8 min. Bench: 45 x 10 45 Reverse Grip x 10 47.5 x 10 60 x 6 65 x 6 70 x 6 75 x 6 80 x 2 x 6 Band Crunches: GB x 4 x 30 Fri Dec 25/15Snowshoe OH Squat: Broom x 3 x 5 Goblet Squat: 20kg x 10 x 5 Band Crunch: GB x 80 Sat Dec 26/15Snowshoe Bike - 5 min {Ball Crunches: 12.5kg x 3 x 25 {Plate Pulldovers: 12.5kg x 3 x 15 PC&P: 45 x 2 x 5 60 x 5 Sumo Deads: 60 x 8 100 x 5 125 x 5 135 x 5 140 x 15 x 1 @ 30 sec rest Mobility work. McLifter
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Post by McLifter on Jan 2, 2016 19:11:29 GMT -5
Mon Dec 28/15
Bench: 20 x 20 60 x 6 70 x 6 85 x 6 75 x 6 80 x 5
Wed Dec 30/15
OH Squat: 20kg x 4 x 5
Squat: 20 x 5 40 x 5 75 x 5 105 x 5 125 x 5 135 x 5 145
All done at the 17 Wing after Krista qualified with her equipped bench.
McLifter
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