1 round - strength
Squat - 1min. BW - we put on the bar 75% BW not sure why :-) I managed 51 reps with 69kg and my partner 32 reps with 60kg - we will do this again tomorrow or thursday just to correct it :-)
Benchpress - 1min. 75% BW - i did 33 reps with 69kg and my partner Tom 29 reps with 60kg
Standing shoulder press - 1min. 50% BW - i did 23 reps with 45kg and Tom 16 reps with 40kg
2 round - fitness
Chins 6x BW
KB squat 20x 16kg
Hanging leg raises 10x BW
Push ups 15x BW
KB swing through 20x 16kg
5 rounds non stop - Tom was first - he manage to do 4 rounds.
I managed all 5 in 10min. and 10sec. - I am sure I could do better then that but...no excuses!
With very little rest we then went on to 3rd round of agility
3 round - agility
Rowing 2000m - Tom 8min. 46sec and I 7min. 35sec. - it was quiet hard at the end - I am sure only the power of our minds were pushing both of us...
We trained very late in the evening, really liked that. Tomorrow is chest,shoulder and triceps - can`t wait!
Had a fantastic day today with my clients - thank you :-)
How many workouts is just right enough to truly maximize size and strength gains. The science can say one thing but if you have the personality of a gladiator and the attitude of a pitbull you can blend science with hell :-) Your mind is a BIG factor in how you should train. There is a lot of intuition when I train myself and others. There is no one size fits all. There`s a template and then there`s the approach where you dial it in.
Know the weak areas and build them up. Know the strengths and make them stronger.
.JPG)
