Sessions are structured according to my current goals, available time and equipment.
"L" means I was training at lower volume or intensity.
"H" means I went harder than usual.
December 2019
Tuesday 31/12/2019
Rings Chest-Triceps-Back
Saten: 50 minutes
Warm Up
Band Pass Through x10
Band Pull Apart Underhand & Glute Bridge x10
Walkouts to Push Up 60sec
Arm Circles x20 | Each Direction | Small/Big
Jefferson Curl x10 | 24kg KB
Bodyweight | Rings
RTO Push Ups x40
Diamond Push Ups 4x10
Triceps Dips 3x10
Wide Pull Ups 4x8
Archer Rows 4x10 | Each Arm
Tabata | 4mins | 16kg KB
Alternate One Arm Swings
Abs
Hanging Knee Raises 4x10
Final Note: Closing 2019 session with my favorite piece of equipment - the gymnastic rings.
Saturday 28/12/2019
NTC Upper & Arms
Saten: 55 minutes
Warm Up
Band Pass Through x10
Band Pull Apart Underhand & Glute Bridge x10
Shoulder Gators 20sec
Walkouts to Push Up 60sec
Kneeling Halos 10kg 60sec
A: 16kg KB | B: 2x15kg DB | C: 2x2.5 Plates
Snatch Left Arm 60sec (A)
Snatch Right Arm 60sec (A)
Dumbbell Rows Left Arm 30sec (B)
Dumbbell Rows Right Arm 30sec (B)
Alternating Dumbbell Press 60sec (B)
T Push Ups 40sec
Jump Rope 30sec
Snatch Left Arm 60sec (A)
Snatch Right Arm 60sec (A)
Dumbbell Rows 30sec (B)
Dumbbell Press 60sec (B)
T Push Ups 40sec
Jump Rope 30sec
Snatch Left Arm 60sec (A)
Snatch Right Arm 60sec (A)
Bent Over Fly 30sec (C)
Dumbbell Squat and Press 60sec (A)
Modified Diamond Push Ups 30sec
2 Rounds
Flutter Kicks 30sec
Reverse Crunch 30sec
Russian Twists (A)
2 Rounds | 2x8.5kg DB
Front Raise 30sec
Lateral Raise 30sec
Bent Over Fly 30sec
Mountain Climbers 30sec
Modified Push Up Low Hold 20sec
2 Rounds | 2x8.5kg DB
Hammer Curls 60sec
Bicep Curls Half Way 1st Up 2nd Down 30sec
Tricep Kickbacks 40sec
Reverse Curl 30sec
Overhead Tricep Excensions 40sec
Mountain Climbers 30sec
Modified Push Up Low Hold 20sec
Final Note: Feeling more core strength.
Thursday 26/12/2019
Shoulders | L
Saten: 33 minutes
Warm Up
Band Pass Through x10
Band Pull Apart Underhand x10 + Overhand x10
Arm Circles x20 | Each Direction | Small/Big
Beast to Crab x20
1-1,5min Rest Between Sets
Lateral Raise x100 | 5kg
Barbel Overhead Press x10,8,6,6 | 22;32;37;37kg
Front Raise 4x10 | 10kg
Band Pull Apart Underhand 4x10
Final Note: Feeling a bit under the weather since yesterday.
Tuesday 24/12/2019
KB Legs | L
Home: 22 minutes
4 Rounds | 24kg KB
A1. Goblet Squat x10
A2. Swings x10
4 Rounds | 24kg KB
B1. Deadlifts x10
B2. Lunge x10 | Each Leg
Final Note: Straight outta bed!
Sunday 22/12/2019
Rings Chest & Back
Saten: 45 minutes
RTO Dips x40
Dips x40
Tuck 360 Pulls 3x5
Tuck Front Lever Rows 3x8
Ring Chest Fly (on knees) 3x5
Assisted Ring Fly 2x5
Assisted Cross Pullout 2x5
Final Note: Happy to be back on the rings!
Friday 20/12/2019
Conditioning
Group Training: 40 minutes
1st Round
10x Walk outs
20x Squat Jumps
30x Bear Squats
1-5x Ladder: Half-Burpee, High Jump
10x Burpees
20x Jumping Lunges
30x Push Ups
1-5x Ladder: Squat Thrusters, Back Crunches
10x Stand Ups
20x Frog Jumps
30x Burpees
1-5x Ladder: Roll Up, Sit Up
2nd Round
1-5x Ladder: Half-Burpee, High Jump
1-5x Ladder: Squat Thrusters, Back Crunches
1-5x Ladder: Roll Up, Sit Up
Final Note: Suprising level of exhaustion due to intense gym loading in the past few weeks. Breaking point.
Wednesday 18/12/2019
Legs
GYM: 64 minutes
Rowing | 500m
New PB: 01:58
Warm-Up | 3 Rounds | Minimal Rest
A1: Mountain Climber to Cossack Squat x 5 each side, AlternatingA2: Lunge Snatch to Windmill, Alternating x 5 each side
A3: Jump Rope x 100 skips
Time: 13mins
FR Lower I | 5 Work Rounds | Each Round On 4mins
A1. 8x Back Squats | 45kg
A2. 8x Romanian Deadlifts | 55kg
Time: 25mis
FR SOL | Lower | 25kg Bar | Minimal Rest
20x Lunges
20x Deadlifts
20x Front Squats
16x Lunges
16x Deadlifts
16x Front Squats
12x Lunges
12x Deadlifts
12x Front Squats
8x Lunges
8x Deadlifts
8x Front Squats
4x Lunges
4x Deadlifts
4x Front Squats
New PB: 11:48
Final Note: The Warm Up should've been a bit shorter and more intense.
Monday 16/12/2019
Shoulders & Core
GYM: 58 minutes
Rowing | 500m
Time: 02:05
Warm-Up
Band Pass Through x10Band Pull Apart Underhand x10 + Overhand x10
Arm Circles x20 | Each Direction | Small/Big
Beast to Crab x20
Time: 06:07
FR Upper II | 5 Work Rounds | 2mins Rest Between Rounds
A1. 8x Push Press | 40kg
A2. 8x Upright Rows | 30kg
Time: 23:54
KB Finisher | Fullbody | 3 Rounds:
Swing x10 | Alternating
Clean and press x10 | Alternating
Lunge Snatch to Windmill x10 | Alternating
Push Ups x10
Hanging Leg Lifts x10
60sec Rest
Time: 21:55
Final Note: I'm ready to try Windmills with a 20kg KB
Saturday 14/12/2019
T-Bar B2B
GYM: 40 minutes
Warm Up
Walkouts To Push Ups x5
Judo Push Ups x5
Beast To Crabs x5
Time: 02:20
T-Bar & Battle Ropes
Two Hand Deadlift To Clean To PressDeadlifts
Front Squats
Reverse Kneeling Lounge Overhead Switch
Oblique Twists
Ropes Alternating Waves
Ropes Waves
Time: 30:11
Final Note: This was a suprise session, done back to back with a gym buddy who was kind enough to show me one of his T-Bar routines. It was high intensity, alternating 20kg and 40kg addition to the bar, all sets in range from 5 to 10 reps, most of them done to failure. I should've warmed up my back more thoroughly. Also, my first time training with battle ropes - damn it was devastating to finish with the waves supersets! The session was a bit shorter than my usual routines - but I felt energized throughout the rest of the day.
Thursday 12/12/2019
Upper Killah
GYM: 57 minutes
Rowing | 500m
Time: 02:13
Warm-Up
Foam Roll Upper Back 30secT-spine Extensions x10
Foam Roll Lats 30 sec
Foam Roll Pecs 30 sec
The Pass Through x10
Band Pull Apart Underhand + 1x10 Overhand x10
Arm Circles x20 each direction
Scapula Push ups x10
Scapula Pull ups x10
Time: 09:29
FR Upper V | 5 Work Rounds | Each Round On 4min
A1. 8x Incline Bench Press | 60kg
A2. 8x Reverse Bar Rows | 65kg
Time: 25:27
Single KB Killer | Fullbody | 3 Rounds:
Push up - Reach x12
Two Hand Swing - Clean - Squat x12 | 20kg KB
Kneeling 2 Hand Curl - Tricep Extension x12 | 16kg KB
Rest 30sec
Time: 14:32 | Check out Eric's intructional video here
The Single KB Killer shoud've been 5 rounds long but I'm trying to keep all my sessions under 60 mins if possible.
Tuesday 10/12/2019
Lower & Core
GYM: 70 minutes
Rowing | 500m
Time: 02:13
100 Rope Jumps
Warm-Up Circuit | 3 Rounds | Minimal Rest In Between:
A1: Tai Chi Lateral Lunge Switch x 6 Each SideA2: Squat to Halo x 12 Reps | 16kg KB
A3: Crossover Step Up x 8 Each Leg
Time: 11:50
KB Core | 3 Rounds | Minimal Rest In Between
A1: Overhead Sit Up x5 Each Side | 16kg KB
A2: One Arm Swing x10 Each Arm | 20kg KB
A3: Around The World x10 Each Way | 20kg KB
Time: 11:01 | Thanks to Sergei Karaliou for this routine - you can check out his tutorial here
Lower III | 5 Work Rounds | Each Round On 4min
A1. 8x Sumo Deadlifts | 55kg
A2. 10x Lunges | 40kg
Time: 25:50
Freeletics' Parsephone | Core & Legs | 3 Rounds | Maximum Pace:
Round 1/3:
30x Lunges
30x Burpies
30x Leg Raises
30s Rest
Round 2/3:
20x Lunges
20x Burpies
20x Leg Raises
20s Rest
Round 3/3:
10x Lunges
10x Burpies
10x Leg Raises
Time: 10:12 | -01:34 vs 20/11/2019 (+01:30 vs Personal Best)
Final Note: Lasted longer than it should. Fucked by cortisol.
Sunday 08/12/2019
Upper Push & Pull
GYM: 60 minutes
Rowing | 500m
Warm-Up | 3 Rounds | Minimal Rest
1. Child’s Pose to Alternating Mountain Climber with Reach x5 each side2. Scapula Pull Ups x15
3. Kettlebell Kneeling Press to Kneeling Windmill x5 each side | 12kg KB
Time: 9:10
Upper Body III | 7 Work Rounds | Each Round On 4min
A1. 8x WT Pull Ups | 5kg
A2. 8x WT Dips | 5kg
Time: 24mins
5 Rounds
A1: 16x KB Dead Snatch to Strict Press | Alternating | 20kg KB
A2: 8x Inverted Trx Rows
A3: 90sec Rest
Time: 22:17
Final Note: Should've done 10-12 rep Dip sets. Need to widen my pull up grip.
Friday 06/12/2019
FR Lower II
GYM: 57 minutes
Rowing | 500m
100 Rope Jumps
Warm-Up | 2 Rounds
1. 30sec Supermans2. 30sec Squat Jumps
3. 30sec Push Ups
4. 30sec Burpees
5. 30sec Russian Twists
6. 60sec Rest
Time: 06:10
Lower Body II | 2 Warm-Up Sets , 5 Work Sets | Each Set On 4min
A1. 8x Deadlifts | 80kg
A2. 8x Front Squats | 45kg
Time: 25mins
Finisher | 4 Rounds | 20kg Kettlebell
1. 30sec Clean to Reverse Lunge - Alternating
2. 30sec Drop Lunges
3. 30sec Swings
4. 90sec Rest
Time: 10:40
Final Note: Need more squating strength.
Wednesday 04/12/2019
FR Upper I & Core
GYM: 60 minutes
Rowing | 500m
Warm-Up | 2 Rounds | No Rest
1. 30sec Jumping Jacks2. 30sec Lunges
3. 30sec Walkouts
4. 30sec Burpees
5. 30sec Montain Climbers
Upper Body I | 2 Warm-Up Sets , 5 Work Sets | Each Set On 4min
A1. 8x Bench Press | 65kg
A2. 8x Bent Rows | 70kg
Time: 25mins | I missed this shit! Freeletics Gym routines kick ass!
Ab Buster | 4 Rounds For Time
1. 15 Sit-Ups
2. 15 V-Ups
3. 30 Bicycle Crunches
4. 45sec Plank
Time: 16:46
Final Note: Rowing on a machine is a great and fast way to warm-up joints and get the blood flowing.
Monday 02/12/2019
Pull #2
GYM: 65 minutes
5 Minutes | AMRAP
1. 20x Jumping Jacks2. 20x Montain Climbers
3. 6x Sprawls (double)
12 Minutes | AMRAP | 20kg Kettlebell
1. 12x American Swings
2. 12x Jackknives
3. 12x Sumo Deadlift High Pulls
4. 12x Ski Jumps (over KB)
Fullbody Pull | 80 Sec Rest in Beetween Sets
1. Romanian Deadlift: 4x10 / 70kg
2. Pull-Ups: 4x10 / Bodyweight
3. Underhand Band Pull Aparts: 4x20 / 12kg Resistance Band
Freeletics' Agon | Fullbody | 4 Rounds | Maximum Pace
1. 5x Push-Ups
2. 10x Hanging Leg Raises
3. 20x Bodyweight Squats
Time: 06:13 | PB
Final Note: Underhand Band Pull Aparts is an excellent excercise. Should've taken the underhand grip with hands little bit wider than elbows - aiming fot external rotation of the shoulders. Should've started overhead and pulled the band to middle-chest. Jeff shows this very well in this video (skip to 4:01)
Contact
strahinja[at]grkinic.com or via Telegram