Archive for December, 2013

061213

Smobble Annual Games (Day 1)

Sheraton Hotel @ Langkawi

Games:

100m Sprints x 1, x 2, x 3

Squats x 60

Human Wheelbarrow

Sitdown Soccer

051213

Bench Press

10×10 @ 40kg

Sprained neck sleeping. Keeping it light

Weighted Pull Ups

5×3 @ 12kg

041213

http://vanguardsnc.com/041213-2

Front Squats 3 x 8
( Progressive )

40-50-60

Front Squats 5 x 2
( Progressive )

65-70-72.5-75-80(0)

Could have done 80, lost focus

Break, then

5 Rounds 
7 DB Power Clean 
7 DB Front Squat
7 Ring Dips

DB@35lbs

12:22 (Wasted a lot of time on dips)

031213

http://vanguardsnc.com/31213

Deadlifts 5 x 5

@70kg (playing safe see how lower back is, feels good)

*5 Ring/Bar Dips after each set

Break, then

5 Rounds
10 DB Snatch (Each/Alternate Arms)
10 Renegade Rows
10 Push Ups

DB @ 35lbs

31:58

021213

http://vanguardsnc.com/021213

Back Squats 5 x 5 
( Progressive )
*5 Strict Pull Ups after each set


40-50-60-70-75

Front Squats 5 x 3 
( Constant ) 
*5 Strict Pull Ups after each set

@50kg

Break, then

5 Rounds 
10 DB Push Press 
15 Burpees 
20 Steps DB Lunges

34:01 (Legs & CNS gg)

011213

Exploring possibilities of adding MMA into workouts

PT session with Andy Trasher @ Muay Fit

Signed up for 30 sessions @ RM4,800

Warm Up

5 Rounds of:

2 Minute Single Unders
20 Push Ups
20 Squats
20 Sit Ups

Technique Work

Basic Footwork Technique

Basic Jab, Cross, Hook, Uppercut

Knee Strikes