Day 52: Strength

Workout

1. Core / [30sec] / All 1×10 unless stated
   1. Bridge 1min
   2. Side Bridge 1min
   3. Bridge Dip
   4. Bridged Leg Lifts
   5. Abductor Raise
   6. Scissors Kick
   7. Hip Bridge
   8. Quadruped
   9. Hip Extension
   10. Kickbacks
2. Weights D / [30 sec] / All 3×10 unless stated / 75% Size with Strength
   1. Clean & Jerk (Olympic)
   2. Moving 1 Leg (Olympic)
   3. Bench Press (Olympic) 50kg
   4. Hamstring (Machine) 95lbs
   5. Bicep Curls (Dumbell)
   6. Sprint Arm Action (Dumbell) 3 bar small dumbell
   7. Abs front + back (Weights) 20kg plate
   8. Lie + Leg pushout (Weights) 15kg plate
3. Plyo D / [30sec] / All 3×10 unless stated
   1. Lower Body > Lateral Jump > Barrier
   2. Lower Body > Lateral Jump > Box Jump
   3. Lower Body > Lateral Jump > Box Shuffle

Thoughts

It is monsoon period around this time of the year and I’m not surprised it rained after lunch as usual. It was a heavy downpour.

Actually I was hoping it will rain cats and dogs as I’m going to the gym. I find that if it rains, the gym is much more vacant and indeed it was when I reached there.

Just a few bunch of young kids and few gym regulars. The waiting time wasn’t that much. I only had to wait for the long benches. Apart from that, I had the equipment all to myself.

Usually I would do core exercises at the stadium, so as to have lesser people staring at my ‘weird’ routines, but since it was wet, I opt to do it indoors at the gym.

The core was kinda ok, maybe I’ll increase a few reps to make it more intense. The overall workout time was around 1 hour 5 minutes. Just about the right amount of time to be spent.

I had issues with the clean and jerk. The thing is, the gym is not well equipped for such workouts. There’s no special floor panel to absorb the shocks and dropping of the weights.

Also the weights are all metal, when doing clean, jerks and such requires rubber insulated metal plates. Ahh well I had to improvised and did the best I can.

After gym I proceed to the stadium for plyometrics. By now, the rain had stopped and it made things easier for me. I forgot the last two plyometrics workouts, on how to go about doing it, so I reverted to the last plyometrics session.

No body conditioning today as its weights day.