http://www.londonkettlebells.com/taxonomy/term/226 The taxonomy view with a depth of 0. en http://www.londonkettlebells.com/node/1560 <p>its been a while...i blocked out all the shiny machines and stuck to free weights and a bit if cable stuff :)</p> <p>5mins bag work + 5mins bike - 3mins core work</p> <p>front squat: 3x5 (20/30/35k)<br /> back squat: 5x5 (50/60/60/65/65k)<br /> bb bent row: 5x5 (60k)<br /> 10 sec bar hang<br /> cable: pull down/pull up/wood chop<br /> db shrugs: 3x5 (2x35/2x37.5/2x40k)<br /> 10 sec bar hang<br /> farmers walk: 20 yards with 2x40k db </p> <p>3mins hard bag work with wraps + gloves - really digging in, nearly puked.</p> <p>really noticed my improvement of supportive grip when playing with heavy dumb bells. i got a few funny looks off a few resident gorillas when walking with 80k's (my b/w). i made sure i put them back in the rack carefully and not drop them on the floor after farmers walk, even tho my grip was toast :) </p> <p>front squat was hard on back and abit painful on arms. i guess front squatting improves your back squat, but does anybody know if there is a proportional relationship in weight? for example if you can squat 100k, you should front squat 60k. </p> http://www.londonkettlebells.com/node/1560#comments gym Fri, 24 Aug 2007 09:17:29 +0000 judoboy 1560 at http://www.londonkettlebells.com