#workoutOfTheDay

First part was normally clean & jerks, but since I had a kine session today with dry needling, I was recommended not to do overhead stuff. So it got modified to Front squats for me.

8x, every 1'30" 1 set of 8 front squats @ 45kg

Being this was the first time doing front squats again in a while, it felt ok. Still super careful with my left knee.

The #workout was "Freesia"

3x AMRAP 4'
* 75 "A few Double-under attempts + Single Unders"
* 15 Front Squats @ 35kg
* 75 "A few Double-under attempts + Single Unders"
* Max Power Cleans @ 35kg

Did 18, 17 and 15 power cleans.

#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting

Cable Machine for Training the Biceps 💪

Adding the cable straight bar bicep curl to your routine can be a great choice for several reasons.

1️⃣ First, the cable keeps constant tension on the biceps through the entire rep.

2️⃣ Another benefit is that it can be easier on the joints for some lifters.

3️⃣ The exercise is also excellent for hypertrophy and pump work.

#cable #weightlifting #biceps #onlinecoach #personaltrainer

#workoutOfTheDay

#Patseruurtje

8x
* 4 Bench Presses - 50kg for the first two sets, 52 for the last two. My last 1RM was 62, so not bad.

EMOM 16'
* 12 Dumbbell Floor Presses with 2x15kg
* 8/8 Gorilla Rows with 2x24kg
* 40" Hollow Hold
* 40" Dumbbell Lateral Raises with 2x3kg

TABATA
* 20" Side Plank Left
* 20" Side Plank Right
* 20" Plank Hold
* 20" Mountain Climbers

Ouch.

#wod #workout #crossfit #endgame #fitodon #fitness #functionalfitnessEndgame #gym #weightlifting

Quick Safety Tips for Cable Workouts! 🛟

👉 Start lighter than you think you need.

👉 Set the pulley at the correct height before you begin.

👉 Use a stable stance.

#fitnesstips #cableworkout #weightlifting #onlinecoach #personaltrainer

I think I've found my way back into lifting. I've had some good sessions lately, less following a plan and more just doing ad hoc conjugate sets (10min to hit a 1-rep max, 10min to do 3x5x80ish%).

More about maintaining strength than really pushing it. I'm still consistently hitting 3x5x225 bench, I did 3x5x135 OHP yesterday, and that has me pretty happy.

I'm hitting legs less specifically (still doing squats) but I've added a bit of bike riding.

Bigger goal for me at this point is weight loss. I need to take some stress off my knees if I want them to work for the next 30+ years.

#weightlifting #powerlifting

#workoutOfTheDay

Strength part was Tempo Back Squats

5 sets of 3 tempo back squats with 60kg on the bar.

The #Workout: "Daffodil"

For time, timecap 17'

* 40 Wall Ball Push Presses (since knee, not doing full squats) with 20lbs ball. Ouch my arms.
* 25 Toes-To-Bar. More ouch
* 40 Box Step Overs
* 25 Toes-To-Bar
* 40 Wall Ball Push Presses (kill me)

Finished in 14'27"

#wod #crossfit #endgame #functionalfitnessEndgame #fitodon #gym #fitness #weightlifting

The 1️⃣ Rep to the ➡️ Rep

The first rep usually reflects your setup, control, and readiness. It shows whether you are braced well, using good form, and starting the movement with intention.

The last rep, however, tells the real story of the set. It reveals how well you can maintain tension, posture, and execution once fatigue builds.

#reps #weightlifting #strengthtraining #onlinecoach #personaltrainer

Got back to treadmill workouts for the first time since February this week. The war in Iran made me spiral a little into a deep depression, and even though I stayed active, I haven't been doing the treadmill and it's felt important to get back to it.

Still lifting three times a week minimum and looking buff, so that's a plus, but it's nice to be jumpstarting my heart a little every day again too.

Kind of a spring renewal, Persephone-style.

#Exercise #WeightLifting #Fitness

Now that the ear infection is mostly managed, got back to lifting today. (It's been a week.)

Man, a pump feels so good. I feel like the Hulk walking around today, and my heart definitely needed the exercise too.

Only a few more days until my personal spring break!

#Exercise #Weightlifting #Fitness