FOX Gym lifter @willem11.11 had a great day at the #DRCcup in the -83 kg class this weekend. Squatting with a knee injury we decided to start with a 125 kg token squat and give it all with bench and deadlift. Bench 110 kg (+5kg PR) and deadlift 250 kg (+15 kg). Great progression since his last competition in september.
He will be back in september next year for some more gains and keeps training @foxgymfam coached by @vreugd_power
Originally posted by @timkennedymma
Full body joint mobility warm up
4 minute bodyweight drill
5 yard beast crawl(slow)
10 yard shadow box/footwork (fast)
Kettlebell and bodyweight
1 set 40 seconds double kettlebell deadlift/ 40 seconds front steps
1 set 40 seconds double kettlebell clean/ 40 seconds side kick throughout
1 set 40 seconds alternating snatch/ 40 seconds spine waves
3 sets 40 seconds kettlebell flow(push up, deadlift, snatch)/ 40 seconds underswitches
Conditioning circuit 4 sets: 90 seconds work/ 90 seconds rest
Bike as many calories x 30 seconds
Inverted row hold x 30 seconds
Beast to taps x 30 seconds
Full body decompression
Workout by @primal.swoledier
I żeby nie było, że mężczyźni ciężko nie pracują wieczorami. Żelazko. Pilnik. Smar. I ten zapach gorącego smaru rozpływającego się po ślizgu. Chce już na narty. :-) ostre. Szybkie. Mroźne. A po nich dobre whisky i kominek.
Who said that man doesnt iron in the evening?! Iron. Hot Ski Wax. And the fabulous smell of wax being spread over my favorite skis while Ted Ligety is doing his Perfect turn on Youtube movie. Wow
Remember yesterday when it was 33 degrees? Today it’s 21 and raining aaaaand we can expect the same for several days ☔️ Quit teasing us with summer! But I kinda like the changeable Melbourne weather, keeps me on my toes. Are you like me, carrying sunglasses and an umbrella everywhere you go?? #alwaysprepared#HeyMelbourne
So I totally over prepared for Christmas card making yesterday 🙈 things can turn from 1-100 VERY quickly when Rory & paint are involved so I had everything ready...even a warm bubble bath for after 🤣
Turns out he was well behaved & rather calm - that’ll teach me to worry too much 😶 I’m so happy he’s started interacting with activities and not just destroying everything new!
Well I made my post about how I’m not going to complain about the snow, and Mother Nature who apparently “got jokes” proceeds to dump some wet, heavy, slushy snow on us today. It got me thinking about this post I saw from one of my biggest fitspirations and coach extraordinaire @themartinrooney as he was in Finland braving the snow and I imagine Finland snow >>>>> Spokane snow. I thought about how if I can be prepared with good tires on my car, good snow boots, and making sure I leave a few minutes early no matter where I go, this situation doesn’t necessarily warrant a crisis (or my complaining!) and there are lots of situations in life like that. Being prepared can insulate us from quite a few pitfalls, be it winter weather, Christmas cookie temptations in the break room, last minute schedule changes to our workouts, and much more.