WKA S & C TRAINING

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jkdman81
Posts: 426
Joined: Mon Nov 03, 2008 4:00 pm
Location: new york

WKA S & C TRAINING

Postby jkdman81 » Fri Apr 17, 2015 2:46 pm

Date: 4/17/15
Weight: 173

OVERALL MQ: 133
OVERALL BF:12.5

(R) SHOULDER
MQ: 151 BF:8.6
(L) SHOULDER
MQ: 146 BF:9.4

(R)CHEST
MQ: 127 BF: 15.5
(L)CHEST
MQ: 133 BF:14.5

(R)BICEP
MQ:130 BF:12.5
(L)BICEP
MQ:137 BF:10

(R)TRICEPS
MQ:141 BF:12.5
(L)TRICEPS
MQ:152 BF:10.6

(R)ABS
MQ:129 BF:13.6
(L)ABS
MQ: 129 BF: 13.3

(R)FOREARM
MQ:119 BF:12
(L)FOREARM
MQ:124 BF:10.9

(R)QUADS
MQ:134 BF:11.7
(L)QUADS
MQ:139 BF:12.2

(R)UPPER BACK
MQ:146 BF:10
(L)UPPER BACK
MQ:147 BF:10.5

(R)LOWER BACK
MQ:139 BF:10.9
(L)LOWER BACK
MQ:152 BF:9.1

(R)GLUTES
MQ:120 BF:18
(L)GLUTES
MQ:117 BF: 18.3

(R)HAMSTRINGS
MQ:101 BF:24
(L)HAMSTRINGS
MQ:108 BF:21

(R)CALF
MQ:96 BF:18.5
(L)CALF
MQ:102 BF:16.5
my only limitation is having no limitations!!!!

jkdman81
Posts: 426
Joined: Mon Nov 03, 2008 4:00 pm
Location: new york

WEEK 1/ DAY 1

Postby jkdman81 » Mon Apr 20, 2015 2:17 pm

CLEAN & PRESS
SETS: 4
REPS: 3
LOAD: 165
REST: 90 SECS

SNATCH
SETS: 4
REPS: 3
LOAD: 135
REST: 90 SECS

BOX SQUATS W/ BANDS
WEIGHTED BOX JUMPS
SETS: 4
REPS: 3 /5
LOAD: 205 / 40 @ 10 LEVELS
REST: 90

BENCH PRESS W/ BANDS
PLYO PUSH UPS
SETS: 4
REPS: 5
LOAD: 175 / BW
REST: 90 SECS

3 X 3 MINS HEAVYBAG
my only limitation is having no limitations!!!!

jkdman81
Posts: 426
Joined: Mon Nov 03, 2008 4:00 pm
Location: new york

WEEK 1/ DAY 2

Postby jkdman81 » Mon Apr 20, 2015 2:22 pm

CORE
FLAGS X 5
MOUNTAIN CLIMBERS X 30 SECS
DECLINE LEG RAISES X 10
MOUNTAIN CLIMBERS X 30 SECS
HIGH TENSION CRUNCHES X 10
MOUNTAIN CLIMBERS X 30 SECS
HANGING LEG RAISES X 10
MOUNTAIN CLIMBERS X 30 SECS
PLANK X 30 SECS
MOUNTAIN CLIMBERS X 30 SECS
SETS: 3

SHADOW BOX X 30 SECS
BURPEES X 30 SECS
JUMPING JACKS X 30 SECS
SPLIT JUMPS X 30 SECS
HIGH KNEE DB PRESS X 30 SECS
SHADOWBOX X 30 SECS
SETS: 3
REST: 60 SECS
my only limitation is having no limitations!!!!

jkdman81
Posts: 426
Joined: Mon Nov 03, 2008 4:00 pm
Location: new york

WEEK 1/ DAY 3

Postby jkdman81 » Tue Apr 21, 2015 10:55 am

DB PUSH PRESS
MOUNTAIN CLIMBERS X 30 SECS
SETS: 4
REPS: 3
LOAD: 80 LBS
REST: 90 SECS

DB SNATCH
MOUNTAIN CLIMBERS X 30 SECS
SETS:4
REPS: 5
LOAD: 70 LBS
REST: 90 SECS

SL DEADLIFT
MOUNTAIN CLIMBERS X 30 SECS
SETS: 5
REPS: 20/15/10/5/3/1
LOAD: 45/135/185/225/275/ 315
REST: 90 SECS

3 X 3 MINS RD HEAVY BAG
my only limitation is having no limitations!!!!

jkdman81
Posts: 426
Joined: Mon Nov 03, 2008 4:00 pm
Location: new york

WEEK 1/ DAY 4

Postby jkdman81 » Thu Apr 23, 2015 7:53 am

CORE
WIPERS X 5
MOUNTAIN CLIMBERS X 30 SECS
BAND UPWARD WOOD CHOPPERS X 10
MOUNTAIN CLIMBERS X 30 SECS
BAND DOWNWARD WOOD CHOPPERS X 10
MOUNTAIN CLIMBERS X 30 SECS
DECLINE RUSSIAN TWISTS X 10
LOAD: 45 LBS
MOUNTAIN CLIMBERS X 30 SECS

WARRIOR # 1
5 MAN MAKERS
LOAD: 2 X 20 LBS
10 BOX JUMPS
LOAD: 12 LEVELS
10 MB SLAMS
LOAD: 10 LBS
20 JUMPING JACKS
SETS; 4 IN 10 MINS
my only limitation is having no limitations!!!!


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