Pictures

Thursday 1st Aug 2013

C&J warm up - bar only

Deadlift - 1x5
Power clean and hang clean - 1x5
Jerk - 1x5
Front squat - 1x5

C&J -

1x1 - 40k
1x1 - 50k
1x1 - 50k
1x1 - 55k
Power Cleaned - 1x1 -55k
1x1 - 55k
1x1 - 55k
1x1 - 55k

Power Clean -

1x1 - 60k
1x1 - 60k
Power clean + front squat - 1x1 - 60k

Deadlift variations -

Clean deadlift - 1x3 - 120k
Romanian deadlift - 1x3 - 90k
snatch grip deadlift - 1x3 - 90k
Sumo deadlift - 1x3 - 90k

 

The Principle of K.I.S.S

 - Keep It Simple Stupid -

**We over complicate everything in life, especially training and dieting. So remember this principle and it will serve you well in all aspects of your life***

Squat jerk/Power jerk

Cold but happy bears

Pics

Gluteus (Butt) Specialization Workout

 ***Add this program on an separate day at the end of training week.

****Add Deadlifts to back day

*****Keep leg day and all other training the same.

*Deep Squats – 3 sets of 8 reps (after two light warm-up sets)
Use this temp 1 – 2 – 1 - one second to lower to the floor, a two-second hold at the bottom and one second to rise to standing.
...
*Walking Lunges - 3 sets of 10 steps with each leg
Use this temp 1 – 2 – 1 - one second to lower to the floor, a two-second hold at the bottom and one second to rise to standing.

Treadmill Walking on steep incline - 15 mins

Superset Bulgarian Squats with Glute Kickbacks - 3 sets of 10 steps with each legs

Superset Bodyweight Jump Squats with *Pile Squats - 3 sets of 8 reps

*Use dumbbell(s)

*No rest between exercises on supersets - 2 minutes rest between sets.

Once a week is enough for a Gluteus specializing workout as like every other muscle it needs rest and its getting direct work in this program but its also getting indirect workout from all other training done in the week.