Renegade Robson's Ridiculous Road to Ruin

Training

Rower x 10mins - 2.5k
Ski erg x 10 mins
Incline walk 25kg rucksack
5 mins - 5kph 5incline
Min 6 6 incline
Min 7 7 incline
Min 8 8 incline
Min 9 9 incline
Min 10 10 incline

Training

Decline bench
120 x 8,7
110 x 8

Incline Dumbell press
40s x 8,8,8

Cgbp
80 x 12,9
70 x 10

Dips bw
10,10,10 - 1 min rest

Push downs
Side raises
Calves

Fin

Training

20kg in ruck sack
farmers 40kg ea arm x 45m
50kg sandbag x 45m
walk 45m
x 12 rounds

Fin

Training

10 mins incline walk - 20kg in rucksack
5kph, 5.0 incline

Calves
4 x 10

Leg press
100kg
+mini bands x 15
+ medium bands x 15
+ mini and medium bands x 15,15,12,10,10

Squat - no lockout - 4 second descent
100 x 10,10,10

Walking lunges
15s x 30,30

10 mins Incline walk - 20kg in rucksack
5kph, 6.0 incline

Fin

Training

1 hour indoor tennis

Lunch

10 mins incline walk
20kg rucksack 5kph 5 incline

Shoulder press smith
8,8,8-4-3
S/s
V-bar pull down
12,12,8-5-4

Side raises 3 sets
Dumbell rows 3 sets
Rack chins 2 sets
Shoulder machine 2 sets

10 mins incline walk
20kg in rucksack
5 mins 5kph 5 incline
5 mins 5kph 7 incline

Fin

Training

Incline bench
110 x 5
100 x 9
90 x 11
80 x 13

Shoulder machine
Pull downs
Push downs
Side raises

Treadmill - 20kg backpack - 5kph
Min 1 - incline 1
Min 2 - incline 2
Min 3,4,5…….up to 15
Back down to min 30

Fin

Training

Warm up
Incline walk +20kg
10 mins, increasing incline each minute to 10

Seated military press
90kg x 5,5,5
S/s with
Chins
+20kg x 5,5,5

Arnold press
25s x 10,10,10
S/s with
V- bar pulldowns
10,10,10

Bor
60kg x 12,12,12
S/s with
Front raise
12,12,12

Side raises
Rear delts

Incline walk
+ 20kg x 1 mins
Add 2 x 16kg kb’s x 1 mins
+ 20kg x 1 mins
Add 2 x 16kg kb’s x 1:30
+20kg x 1 mins
Add 2 x 16kg kb’s x 2:00

Quads locked up so abandoned

Fin

Training Tuesday

Arms

Fin

Training today

Incline bench
110 x 5
Into 12 cable flyes
Into 25 press ups
X 3 rounds (dropped incline bench by 5kg each round)

Leg press banded
5 x 12

Walking lunges
1 x 20 ea

Single leg rdls
2 x 12 ea

Pull ups various grips
3 sets

Side raises
3 sets

Fin

Training Tuesday

Btn press 60kg
X 8,8,8
Upright rows
X 15,15,15
Side raises
X 25,25,25
X 3 tri sets

Rdls
190 x 8
150 x 12
110 x 15

Pull-ups
X 10,10,10

Arms

Farmers 2 x 50kg dbs
X 90m x 3 rounds - sit ups active rest

Fin


Thursday

10 mins incline walk
+20kg 5kph, 10 incline

Leg press
X 15,15,15,15
Lunges
X 10,10,10,10 ea leg
X 4 rounds

Squat - heels elevated - 5 second eccentric
100 x 10,10,10

Split squat
12,12

Incline walk 5kph, 10 incline
+ 25kg
X 10 mins
Every other minute add 2 x 12kg kb’s for 1 minute

Fin


Friday

Power clean and Push press
100kg x 30 reps - 23:30

Flyes x 15,15,15
Into
Dips x 15,15,15

Arms

Fin

Training

Warm up
15 cals ski erg
10 lunge and press
10 db Rdl
5 walkouts with press up
X 3 rounds

Push press
70 x 10,10,10,10 - 2 mins rest b/w sets

Strict press
60 x 8,8,8 - 3 mins rest b/w sets

Chins bw x 10
Dips bw x 15
X 3 rounds

Calf raise
8,8,8 ea

Ski erg
10 mins
Every minute 5 burpees
Total distance 1400m

Fin

Training

Squat cleans
About 45 mins practicing

Squat high bar - paused - 3 second negative
150 x 5,5,5,5

Fin

Pm

250m rower
15 leg press
8 pull-ups
1 mins rest
X 5 rounds

Abs
Calves

Fin

Training yesterday

20kg in rucksack
50kg sandbag x 75m
30kg farmers x 75m
1 mins rest
X 5 rounds

3 mins rest

20kg in rucksack
50kg sandbag x 45m
30kg farmers x 45m
1 mins rest
X 5 rounds

15 mins incline walk with rucksack

Fin

Training today

Push press
80 x 5,5,5,5,5 - 2 mins rest

Defecit deadlift
140 x 5,5,5
12 dips with 10kg after each set

Incline db press
30s x 15,15

Deadlift 100kg x 6
Burpee pull ups x 7
Kb 32kg swing x 10
200m run on curved runner
4 rounds (15 mins)

Fin

Training

Curved runner
30 mins - 4.2k

Ghd sit ups 15,15

Calves - 1 x 8 ea

Fin

Training

Warm up
12 cals assault bike
10 goblet squats
8 SA DB press
x 2 rounds

Push press
72.5kg x 10,10,10,10 - 2 mins rest

Strict Press
62.5kg x 8,8,8

High bar Back squat
180 x 2,2,2

20 wall balls
10 deadlufts 100kg
x 5 rounds
8:25

Fin

Pm

5 mins bike
10 ghd sit ups
10 back extensions
X 4 rounds

Side raises
Push downs

Fin