Core, plyo and upper body.

26#010- Zwift - Group Ride: DWGZ - Mambo (C) on BRAEk-fast Crits and Grits in Scotland

26#009B . Depleted At/Overs on Sand And Sequoias in Watopia

26#009A  Zwift - Group Ride: DIRT 505 Wednesday Endurance Ride (C) on Watopia's Waistband in Watopia

Lovely frosty walk

Logged with Hevy

Box Jump
"Started on 24 again. To 27"
Set 1: 10 reps 
Set 2: 10 reps 
Set 3: 10 reps 
Set 4: 10 reps 

Hip Thrust (Machine)
Set 1: 60 kg x 10 
Set 2: 60 kg x 10 
Set 3: 65 kg x 10 
Set 4: 65 kg x 10 
Set 5: 70 kg x 10 
Set 6: 70 kg x 10 

Iso-Lateral Low Row
Set 1: 50 kg x 10 
Set 2: 50 kg x 10 
Set 3: 50 kg x 10 
Set 4: 60 kg x 10 
Set 5: 65 kg x 8 

Seated Shoulder Press (Machine)
Set 1: 17.5 kg x 12 
Set 2: 17.5 kg x 12 
Set 3: 20 kg x 12 
Set 4: 20 kg x 10 
Set 5: 22.5 kg x 10 
Set 6: 22.5 kg x 10 
Set 7: 22.5 kg x 10 

Incline Bench Press (Barbell)
"Aasuming 20k for the bar"
Set 1: 35 kg x 8 
Set 2: 30 kg x 10 
Set 3: 30 kg x 12 
Set 4: 30 kg x 12 
Set 5: 30 kg x 12 

Preacher Curl (Machine)
Set 1: 25 kg x 12 
Set 2: 30 kg x 10 
Set 3: 32 kg x 10 
Set 4: 32 kg x 10 
Set 5: 32 kg x 10 
Set 6: 34.5 kg x 8 

Triceps Rope Pushdown
Set 1: 23.75 kg x 10 
Set 2: 23.75 kg x 10 
Set 3: 23.75 kg x 10 
Set 4: 24.75 kg x 10 
Set 5: 24.75 kg x 10

Top Sports

M Smithy Top Banana Coaching

Core, plyo and upper body.

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Core, plyo and upper body.

26#010- Zwift - Group Ride: DWGZ - Mambo (C) on BRAEk-fast Crits and Grits in Scotland

26#009B . Depleted At/Overs on Sand And Sequoias in Watopia

26#009A Zwift - Group Ride: DIRT 505 Wednesday Endurance Ride (C) on Watopia's Waistband in Watopia

Lovely frosty walk

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