The Struggle Continues......

[Red Beard]

Monday<br />
<br />
Run 20<br />
Hang Clean 5/3<br />
Deep Front Squat 5/5<br />
Pull Up 5/5<br />
Bench Press 5/5<br />
Plank 3/30 Russian Twist 3/20

[Red Beard]

Wednesday:<br />
<br />
Row 1000<br />
Hang Cleans<br />
BB Row<br />
Standing Overhead Press<br />
Plank<br />
Swiss Ball Wipers<br />
Cardio Hitt 20 minutes: Treadmill Intervals

[Red Beard]

Thursday:<br />
<br />
Rippa Rugby 20 minutes.<br />
<br />
Treadmill 5000m

[Red Beard]

Saturday:<br />
<br />
Hang Cleans 4/3<br />
Pull Ups behind Head 4/3<br />
BB Rom 4/5<br />
Overhead Squat 4/5<br />
Bench Press 5/5-3<br />
<br />

[Red Beard]

Sunday 5pm<br />
<br />
Treadmill Run 45 minutes: 7000m (8-12kph Incline L4-8).

[Red Beard]

Monday<br />
<br />
720-8pm<br />
<br />
Front Squat 5/5/5/5/5/3/2<br />
Pull Ups 7X5<br />
Bench 5/5/5/3/2

[Red Beard]

Treadmill: 6km 36 minutes (Incline 2-6%, 8-12.5kph)

[BartMan]

Oi you stubborn old fart, I still reckon you should change up and do some higher rep stuff. Still as heavy as you can go, but up it to 10-12 reps.<br />
<br />
that is all!!

[Red Beard]

[quote name='BartMan' timestamp='1363677279' post='353029']<br />
Oi you stubborn old fart, I still reckon you should change up and do some higher rep stuff. Still as heavy as you can go, but up it to 10-12 reps.<br />
<br />
that is all!!<br />
[/quote]<br />
5s are still 100 times better than me staying home and eating takeaways on the couch every night!

[Red Beard]

SPOILER: Avert gaze now high rep Police:<br />
<br />
Hang BB Cleans<br />
BB Row<br />
DB SMP<br />
Hang Clean & Presses<br />
Plank<br />
TM Intervals 20 minutes

[Red Beard]

Mountain trail: (Wairongomai Loop): 46 minutes

[Red Beard]

Monday 9am (40 minutes):<br />
<br />
Mountain hike/run: <br />
<br />
24 minute hike to Butlers Incline: (as fast as possible).<br />
<br />
20 minute trail run to Bucks Reef and on to car park.

[Red Beard]

Tuesday: TIN (715-8pm)<br />
<br />
Hang Cleans, Squat, Good Mornings, Pull Ups, Bench, BB Rows, Stand BB Press

[JK]

All lovely exercises Red Beard. Gotta be good for ya!

[Red Beard]

[quote name='JK' timestamp='1364289195' post='354994']<br />
All lovely exercises Red Beard. Gotta be good for ya!<br />
[/quote]<br />
You just can't beat the basics!