Today was the last speed bench workout before the GPC Nationals here in Calgary on the weekend. I went about 80% to avoid tiring myself out before the meet.The idea was to stimulate without causing fatigue and leave the gym feeling fresher than when I went in. Here is the workout I did
AM
stairs
8 times up my 7.5 story building
walking the first 4 times up, took 2 steps at a time the last 4
PM
speed bench
50% of raw max weight plus purple bands
(3x3)x3 so 3 sets of 3 reps done 3 time
pull-ups x 50 total reps
dumbbell triceps toss 4 x 5-8
blast strap circuit 3 x 10
reverse fly
row
ab fall out
curl
I will still be doing my morning cardio until Thursday, then it is full time resting until the meet on Saturday!
Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.
- stairs
- 8 times up my 7.5 story building
- walking the first 4 times up, took 2 steps at a time the last 4
PM- speed bench
- 50% of raw max weight plus purple bands
- (3x3)x3 so 3 sets of 3 reps done 3 time
- pull-ups x 50 total reps
- dumbbell triceps toss 4 x 5-8
- blast strap circuit 3 x 10
- reverse fly
- row
- ab fall out
- curl
I will still be doing my morning cardio until Thursday, then it is full time resting until the meet on Saturday!Looking for a personal trainer in Calgary? I can help you lose weight, get in shape, or build muscle. Whether you are an athlete or just getting started, I can help. Email me at nathan@kettlebellplanet.com to learn more.