[Franz29]

Warm-Up

Skills
Balance Drills #2

i: Stand on one foot with your eyes closed for 30 seconds

ii: On the same foot (with eyes open), make 1/4 turns, pausing 10 seconds on each turn

iii: On the same leg, bring the free leg up and kick to the side 10 times

iv: Repeat with the opposite leg


Strength
Week 2 Day 3: Strength Workout A

Squat: 3×5

Press: 3×3

Deadlift: 3×3

You can choose one weight per exercise and try for the full range of sets with that weight (e.g. 130 Kg squat for all three sets), or you can start at a weight and if you complete the set, increase the weight for the next set.

Rest 90-120 seconds between sets


Optional Conditioning
3 x 30 seconds punch bag work, 30 seconds rest between rounds.

If you practise a martial art, use the strikes and combinations you would use in your training. If not, go to town and work the bag any way you please.

If you don’t have a bag, shadow box for 30 seconds.

One tip: remember to breathe – sounds simple, but most people will hold their breath the whole time and fatigue a lot quicker.


Flexibility and cool down
Spend some time stretching and using the foam roller to release any knots and tension in the muscle.

Have fun!



View this on the website

[Franz29]

Squat 3x5 - 120, 125, 125 (F4)
Press 3x3 - 72.5, 72.5, 75 (F2)
Deadlift 2x3 - 160, 160

[Johny Cash]

Squat 3x5

5x 80kg
5x 85kg
5x 87.5kg +2.5kg from prev

Press 3x3

3x 40kg
3x 42.5kg +2.5kg from prev
3x 45kg PB

Deadlift 3x3

3x 110kg
3x 120kg PB +10kg
Stopped there want to be sensible with these higher weights.

[Franz29]

Some nice improvements there. I did the same on the DL's; felt my back rounding a little on the second set so decided to call it there.