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 Wrackos Training

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Wracko



Posts : 61
Join date : 2010-01-14
Age : 25
Location : West Midlands, England, U.K

PostSubject: Wrackos Training    Sun Dec 04, 2011 1:48 pm

This is Basically whole of my novembers training. Current waiting a routine off LBM ,




Sunday 6th

Dip - Pull 1-10, 1-9, 1-9 5min rest
W.Pistols 5, 5, 4, 4 22kg 1:30-2min rest
Glute Ham 3, 3, 3, 2
Dragon Flag

Monday 7th

Press Ups (Pyramid) - 400
Pull Ups (10) - 200
SqautJump/Hold 10sec 20/2 , 15/2 , 15/2
S.Calf/Pause 15/2 , 10/1 , 10/1
Dragon flag 4 , 3 , 3

Wednesday 9th
Dip - Pull 5, 5 , 5, 5 32.5kg


Pistols 5
Semi Squat jumps 10
S.Lunges 15 x 3
Squats 20
Calf Raises 50
Dragon Flag 10

Thursday 10th

Dip - 100 - 15kg
Pull - 100 - 15kg
Pistol Hold 20 x 10sec
Dragon Flag 10


Monday 14th
W.Pistols 3, 3, 3, 3 23.5kg
Glute Ham 3, 3, 3, 3
Pistol Hold 20sec, 15sec, 10 sec, 5sec
W/Dip - W/Pull 4, 4, 3, 3 34kg
Dragon flag 10



Wednesday 16th
Dip - Pull (+2) 2-10 , 2-8 , 2-8 , 2-8
Squats (Tabata) 4 , 4 , 2 , 2
Dragon Flag 10



Friday - 18th

Squat Jump (10kg) - Clap Press 8,8,8,8 - 5,5,5,5
Tucks - Clap Pull 5,5,5,5 - 4,4,4,4
Switch.Press-Switch.Pull 3,3,3,3 - 3,3,3,3
Long Jump 2,2,2,2
Dragon Flag 10

Monday 21st
W/Dip-W/Pull 4 , 4 , 4 , 4 34kg
W/Pistols 4 , 4 , 4 , 4 23.5k
Glute Ham 4 , 3 , 3 , -
Dragon Flag 12

Wednesday 23rd

Dip - Pull 1-9 , 1-9 , 1-9
Squats 50 , 50 , 50 , 50
Ham Raises 25 , 25 , 25 , 25
Dragon Flag 12

Friday 25th

Squat.Jump - C.Press 9, 9 , 9, 9 - 6, 6, 6, 6
Tucks - C.Pull 6, 6, 6, 6 - 5, 5, 5, 5
S.Press - S.Pull 4, 4, 4, 4
L.Jump 3, 3, 2, 2

Monday 28th

Dip - Pull 1-10 , 1-9 , 1- 9
Pistols 5 , 5 , 5 , 5 23.5kg
Dragon Flag 14

Tuesday 29th
W/Dip - W/Pull 4 , 3 , 3 , 3 36kg
Tabata Squat 4 , 4 , 2
V.Up/L.sit 4 x max


Thursday 1st

Dip - Pull 1-10 , 1-10, 1-10
Squat 40 , 40 - 40 , 40 - 40
Ham Raises 20 , 20 - 20 , 20 - 20


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Fed X

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Posts : 2189
Join date : 2011-07-14

PostSubject: Re: Wrackos Training    Sun Dec 04, 2011 7:12 pm

awesome bro!!!
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Wracko



Posts : 61
Join date : 2010-01-14
Age : 25
Location : West Midlands, England, U.K

PostSubject: Re: Wrackos Training    Mon Dec 05, 2011 5:31 pm

Monday 5th December

Tucked Hold - Straddle Lever Hold 3 x As Long As Can

Dips 20kg - 10reps , 25kg - 7reps , 30kg - 3reps , 34kg - 2reps

Chin Ups 20kg - 11 reps , 25kg - 7reps , 30kg - 4 reps , 34kg - 2reps

Bent Arm planche Hold - OAC Hold (at top) 3 x As long As possible

Half Rep Hanstand Presses
Half Rep Dips 3 x Max
Half Rep Pulls

Dragon Flag 3 x Max Hold

Pistols 10kg - 8 reps , 15kg - 6 reps , 20kg - 4reps , 24kg - 2 reps
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nguyenquanghung

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Posts : 345
Join date : 2011-06-03
Age : 21
Location : Ha Noi Viet Nam

PostSubject: Re: Wrackos Training    Mon Dec 05, 2011 11:22 pm

well,you're strong!
keep going
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Wracko



Posts : 61
Join date : 2010-01-14
Age : 25
Location : West Midlands, England, U.K

PostSubject: Re: Wrackos Training    Tue Dec 06, 2011 9:28 am

tthank youu .. Got a long way to go yet tho Smile ..
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Wracko



Posts : 61
Join date : 2010-01-14
Age : 25
Location : West Midlands, England, U.K

PostSubject: Re: Wrackos Training    Tue Dec 06, 2011 4:42 pm

Tuesday 6th Dec

Tucked Hold - Straddle Hold 3 x max

HSPU ( 5sec Hold at top) 3 x Max

Pull Ups (5sec Hold at Top , 5 sec Hold Bottom) 3 x max

Dips ( Do not Come of Bars)
1- 2 reps , 2 sec , 4 reps , 4 sec , 6reps , 6 sec . 8 reps
2- 2 reps , 2sec , 4 reps, 4 sec , 6 reps
3- 2 reps , 2sec , 44 reps , 4 sec , 6 reps


HSPU Hold
Max Dips x 3
Max Pull
Max Press ups

Dragon Flag - 3 , 3 , 3 - Slow as possible
L.Sit Hold - 3 x Max

Tabata Squat (20sec work , 10sec rest = 1 set)
4 sets , 1 min rest , 3 sets , 1 min rest , 3 sets

Now STRETCH , STRETCH , STRETCH !!
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Wracko



Posts : 61
Join date : 2010-01-14
Age : 25
Location : West Midlands, England, U.K

PostSubject: Re: Wrackos Training    Thu Dec 08, 2011 12:57 pm

Thursday 8th dec

- Tucked Planche - Straddle Lever 3 x As long as possible

- 4 Sets of weighted Dips with 15kg , After each set take weight off and max out.

- 4 Sets of weighted Pull Ups , After each set take wight off and max out.

- Tucked Press or Bottom hold off Tucked Press - 3 x Max Reps or Hold
- Straddle Lever Row or Top Position Hold - 3 x Max Reps or Hold

- HSPU Bottom Hold , on Handles - 3 x Max

- Dragon Flag Hold 3 x Max
- Rope roll out 3 x max

LEGS WILL GET DONE LATER
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Wracko



Posts : 61
Join date : 2010-01-14
Age : 25
Location : West Midlands, England, U.K

PostSubject: Re: Wrackos Training    Fri Dec 09, 2011 1:12 pm

Friday 9th December

Tucked Hold - Straddle Lever - 3 x As Long As possible


20 Dips - 10 Diamonds
16 Dips - 10 Diamonds
12 Dips - 10 Diamonds
10 Dips - 10 Diamonds
12 Dips - 10 Wide
14 Dips - 10 Wide

Max Pull Ups - 20sec Dead Hang - 30 sec rest - Max Pull Ups - 1min Rest
Repeated 3 Times

Dragon Flag
L.Sit 3 x Max

HSPU - Max Reps - Then Hold Bottom Position
20Sec Pull Up Hold - Max Pull Ups x 3
Dips - (5sec Top,5sec Bottom)
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Wracko



Posts : 61
Join date : 2010-01-14
Age : 25
Location : West Midlands, England, U.K

PostSubject: Re: Wrackos Training    Thu Dec 29, 2011 11:10 am

Thursday 29th

Pistols 12kg - 9 reps , 17kg - 7 reps , 22kg - 5 reps , 25kg - 3 reps

Tucked Planche Hold - Straddle front Lever 3 x Max

HSPU - 3 x Max

Pull Up 5 sec top , 5 Sec Bottom - 3 x Max

Dip 5 sec Top , 5 Sec Bottom - 3 x Max

Dragon Flag 3 x Max
Lsit Hold

Max Hip Press - Max Chin - HSPU Bottom Hold 3 x Max

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Wrackos Training
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