Workout Thursday 6/9/12

Simple strength day today.  My two other training partners for my killer cardio sessions had other appointments, and after the plyometrics I did at school last night I was more than content to simply hit the weights.  So, after a lovely lunch of authentic Japanese from Mizu, in South Yarra, off I went...


Warm-up

15 minutes brisk walk to the gym.
5 minutes skipping.
Resistance band stretches - thoracic/chest/shoulders.

 Deadlift & Bench Press Superset

4 sets of 6 reps for each exercise.

Deadlift - 1st set 95.5kg, sets 2,3 & 4 115.5kg.
Bench press - 70.5kg.

Front Squat & Row Superset

4 sets of 6 reps (front squat) and 8 reps (seated row).  Powerclean to start position for front squat.

Front squat - 55.5kg.
Seated row - 90kg.

Triceps Push-down, Crunches & Modified Cuban Press Superset

3 sets of 8 reps (triceps push-down), 20 reps (crunches) and 10 reps (mod. Cuban press).

Triceps push-down - 40kg.
Crunches - bodyweight.
Modified Cuban press - 5kg dumbells.

Pullof Press & Face Pulls

2 sets of 30 second hold, 10 punches, 10 presses (Pullof press), and 10 reps (face pulls).

Pullof press - 17.5kg.
Face pulls - resistance band.

Warm-down

Foam roller (at gym) - 5 minutes.
25 minutes brisk walk home.
Foam roller (at home) - 10 minutes.
Static stretching - 10 minutes.