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Warmed up with dynamic stretching for 5 minutes
Trap Bar Deadlift: 2×3@67kgs, 2×3@87kgs, 2×3@107kgs, 1×3@127kgs, 1×1@137kgs, 1×1@147kgs, 1×1@157kgs, 1×1@167kgs, 1×1@177kgs (please note the bar weighs 27kgs)
KB Lunges 3×10 each leg (KB’s weigh 16kgs each)
Back Extensions 3×10
Thick Band Pull Throughs 3×20Ab Circuit: 3×10 plate crucnhes, 3×20 toe touches, 3×10 Cable Pull Downs.
Finished with completing my age in chin-ups in as few as sets as possible:
13, 6, 4, 2.
Great solid program, just I would have one problem with it, and it is a major problem, as you finish with performing your age in chin ups, I would have another birthday by the time I completed all the reps, ash
hahaha, you could make them fat man chins then!!!
That fits my body shape a lot better as well, cheers, ash
Our sprinting boys like to do the following routine now and then
once warm-up
wide reverse grips1 x maximum weight (for me thats 50kg around waist)
2 x 45kg
3 x 40kg
5 x 35kg
6 x 30kg
8 x 25kg
9 x 20kg
10 x bodyweight
work in pairs – rest time = time for your partner to do his set and weight adjustment
trimming off basically 10% on max each timeits hard at least on my old bones! But a great favourite for some challenging variety
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