Renegade Robson's Ridiculous Road to Ruin

Training

Back extension
Bw x 15
+10kg x 12
+18kg x 10

Defecit Reverse lunge kb’s
48kg x 10,10,10

OH walking lunge
16kg x 12ea
20kg x 12ea
24kg x 12ea

Squat
100 x 8,8

Dumbell Rdl
24s x 10,10

Prowler push
40m
45 sec rest
X 3 rounds

Fin

Training - in hills and mud

Run 5 mins warm up

Add 10kg back pack
Run 5 mins
Hill sprints x 1 min
X 5 rounds - walk down for recovery

20 mins hill run

Fin

Swimming

30 lengths
2 front crawl 1 breaststroke

1 hour hike in hills

Fin

Training

Rotator cuff work
Scapula pulldowns

A1
Incline bench
10,10,10
30 secs rest
Barbell row
70kg x 10,10,10
2 mins between rounds

A2
Pull-ups
Bw x 10,10,10
30 secs rest
Dips
+20kg x 12,12,12
2:30 rest between rounds

Btn pulldowns
10,10

Side raises
15,15

Upright rows
10,10

Skulls
20,20

Bicep chin up x 8 into 10 curls x 2 rounds

Fin

Training

Push press
80 x 10,10,10,10 - 3 mins rest

High bar squat
150 x 8,8,8

Handstand push up x 4
140kg deadlift x 8
X 5 rounds in 9:35

Fin

Training

Air runner - barefoot
30 mins - 4.4k

L-sits x 3 holds
Handstand holds x 3 holds (1 min each)
Plank x 1 hold

Fin

Pm

Muscle up practice
X6 - pb

Pulldowns x 15
Bw dips x 20
X 3 rounds

Curls
Push downs
Band work for shoulder

Fin

Training

Front squat
140 x 3,3,3

Bar complex
3 clusters
2 hang cleans
1 thruster
40kg, 60kg, 80kg

50kg thruster, burpee over bar 15/12/9 time cap 4 mins
15,15
12,5
Dnf - nowhere near, awful

Fin

Training Yesterday

Minutes 1-12
Deadlift 100 kg x 10
Wall balls 9kg x 12
x 4 rounds

into 50 cals air bike

Minutes 13-24
Powerclean 80kg x 12
Down ups x 14
x 3 rounds

Fin - Didnt finish workout, fitness feels shocking after having covid

Training

CGBP
120kg x 6,6,6

Muscle ups
Bw x 5,5,6

Strict muscle ups - extra light band
x 2

High pull ups with extra light band
5,5

Incline db bench
30s x 15
Inverted rows
Bw x 10
x 3 rounds

Handstand pushup
bw x 2
Chins
bw x 8
x 2 rounds

side raises
x 15
v bar pulldowns
x 10
x 2 rounds

Fin

Training

Box jumps
10,10,10

Push press
82.5kg x 10,10,10,10

High bar squat
170kg x 3,3,3
140 x 8 - paused at parallel

Seated Dumbell shoulder press
Lunges
Leg press

Fin

Training

Squat cleans
Up to 80kg practicing

Muscle ups
X 8 - first was strict - pb
X3,3,3 emom

Dips +20kg - slow negative
X8,8,8

Treadmill - 12kph - 1incline
20 mins run - every 2 mins pause treadmill and do 10 burpees

Fin

Pm
Rear delt flyes 20,20,20
Band push downs 20,20,20
Face pulls 20,20
Oh extensions 20,20
Side raises 15,15
Curls 15,15
Band work for shoulders

Fin

Training

Nordic curls
10,10,10,10

Box squat
100 x 5
120 x 5
140 x 5
160 x 5

Reverse lunge defecit
40 x 10ea
50 x 10,10ea

Single leg back extension
10,10

Calves

Fin

Pm
Row
2000m - 7:54
Rest 3 mins
1000m - 3:38
Rest 3 mins
500m - 1:43

Fin

Training yesterday

8 rounds 3:00 on - 2:00 off
Alternate between the 2

20 cal ski erg - max ski erg remaining time
20 cal air bike - max ski erg remaining time

Fin

Training

Incline bench
120kg x 2,2,2,2
+ 8 cable rows after each set

HSPU
Bw x 3,3,3,3,3
Inverted row
bw x 8,8,8,8,8
1 mins rest b/w rounds

Dips
+25kg x 10,10

rear delts
side raises

Fin

Training

C+J practice upto
70kg x 2,2,2,2,2

Squats - High bar
200kg x 1
160kg x 5,5,5,5

Rower - 2K - 7:17

Fin

Training

Push press
85 x 8,8,8,8

Strict press paused
60 x 8,8,8
12 pulldowns after each set

Incline dumbbells paused
35s x 10,10
10 inverted rows after each set

Side raises
Chins 10,10
Curls

Fin

Pm
Cable flye 4 sets
Single arm cable row 4 sets
Upright cable row 4 sets
Push downs 3 sets
Calves 3 sets

Fin