ROK lives…even if the internet says I killed her

You may remember a while back it was reported here on the blog by our friendly neighbourhood anonymous comment poster…it was something along the lines of this…that the reason that ROK wasn’t mentioned on the blog is that 1. That I had injured her. 2. That she had been stopped by Irish Basketball from training with me. Something along those lines.

Neither of these things is true…well I did hurt her emotionally when I kicked her arse in a push up competition (I’m old…you have to take your wins where you can get them) a little while back.

Anyway…tonight’s session went like this:

Bike – 10 mins
1A Over’s and Under’s – 2×8 each side
1B Hurdle Steps – 2×8 each side
Trap Bar Deadlifts – w/u 2×5 at 60 reps then 5×3 working up to 90kg

Cable Pull Throughs – 3×10
Lower Ab Curls – 3×15
2A Reverse Grip Lat Pulldown – 5×5
2B Push Ups – 5×10
3A Natural Reverse Hypers – 3×15
3B Bicep Hammer Curls – 3×5
3C Tricep Press Downs – 3×5
Rower – 10x150m with second second recovery between intervals…max effort.

Anyway…I just thought you’d be happy to hear that she’s still alive.

Nasher, Hugh and Myself did the following:

1A Inverted Shrugs – 2×10
1B Bent Over Scap Rows – 2×10
Swiss Ball DB Press – 2 warm up sets of 12 then 5×8
Chest Supported Rows – The target was 60 reps…I had planned on 4×15 but did 12+3 on the last set
Straight Single Arm Lat Pull Downs – 3×8 each side
Lying Tricep Extensions – 3×8
2A Lower Abdominal Curls – 3×15
2B Natural Reverse Hypers – 3×15
2C Bridging – 3x 45 seconds


2 thoughts on “ROK lives…even if the internet says I killed her

  1. The ROK of Ireland is lifting her heals doings teh deads. The can lead to serious lifetime damage to her ability to shoot a free throw.

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