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  • Writer's pictureJason St Clair Newman

Workout Diary 8th September

At the gym

Great to be back in the Gym today and train in a fun environment. I love training at home but it's always nice having the atmosphere around you and bouncing ideas off other coaches.

Today's session was the second session of the week.


Functional Neurology exercises

6 point rock

Upper body rolls

Goblet squats

Rotator warm-up work involving ground work movements

Main Session

Power Snatch 3 x 2 @ 40kg

Barbell Overhead press 3 x 3 @ 40,45,50kg

Chin Up 3 x 8 Bodyweight

Banded Box squat 5 x 2 @40kg (feeling this one out, didn't have my Push band so wasn't sure on speeds and weights for this one)

Single leg RDL 3 x 8 @ 8,8 and 6kg Medball adding rotation reaches

Medball twists 3 x8 @ 6kg

Enjoyed this session, felt good to move weights fast.

A quote I really like that I recently heard from Jim Wendler went something like this

"Make your Key exercises Great and your others good"

In other words, not every exercise needs to be the gold medal race you don't have to blast yourself on every exercise.

Reset Workout September 7th

Today's Reset workout consisted of working on internal rotation around the hips which I have a good amount of room to improve on here.

Finished it up with a superset of ring dips and bicep curls 3 x 8 on each

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