What does it take to become Batman? Phase 1


When Batman isn’t out fighting crime, he’s mainly training to get into awesome shape. Batman represents the most well-trained athlete possible, with the skills of a spy and the martial arts training of the special forces.

 Batman's training, will begin by laying the foundation all of his further training. It will build and grow and develop into the Hell, for the final training regimen.

Phase 1
Monday:
Morning
30 Minute Jog
Evening
Climb 20 ft Rope
5 x 50 Crunches
Tuesday:
Morning
30 Minute Jog
Evening
Heavy Deadlift- 5 Reps (135 lbs / 60 kg)
Light Deadlift- 30 Reps (45 lbs / 20 kg)
Wednesday (Off Day):
Flexibility
Thursday:
Morning
30 Minute Jog
Evening
5 x 50 Crunches
30 Minutes Flexibility
Friday:
Morning
30 Minute Jog
Evening
Clean and Jerk - 8 Reps (45 lbs / 20 kg)
Run (1/4 Mile / 400 m)
21 Kettlebell Swings (1/2 Pood / 8 kg)
12 Pull-ups
Saturday:
Morning
30 Minute Jog
Evening
5 x 50 Crunches
Squats- 3 x 5 Reps (60 lbs / 27 kg)
Sunday:
Morning
30 Minute Jog
Evening
Clean and Jerk - 8 Reps (45 lbs / 20 kg)
Run (1/4 Mile / 400 m)
21 Kettlebell Swings (1/2 Pood / 8 kg)
12 Pull-ups

Comments

Post a Comment

Popular Posts

Sugar amount in foods

Image
The Sugar amount whats hidden in every food what we consume every day. My suggestion is to minimize or totally avoid this sugary foods. Consuming too much sugar, however, raises the risk of several problems, including poor dental health, obesity,  and type 2 diabetes. To keep control of sugar levels, we need to know just how much sugar there is in the food we eat. Note: I don't differentiate between different types of sugar - i.e., sucrose, fructose, cane sugar, corn syrup, honey, etc., although there are differences in how these sugars are metabolized. I just used cubes of white sugar as a visual aid.
Keep reading

Deadlift

Image
The Benefits of Deadlifting Deadlift is a compound move that involves many body parts, including the hamstrings, quads, glutes, abs, traps, lower back, triceps, biceps, lats, calves and grip. Deadlifting requires physical and mental strength. Aside from discipline and self-confidence, deadlifting improves stability, posture, flexibility, and your cardio level. Deadlifting Basics Achieve The Right Stance Assume a shoulder width stance, and grip the barbell so that the inner forearms touch the outside of thighs, and shins lightly touch the bar. Chose the one of the grips - overhand or an under/overhand (one hand over, one hand under) grip can be used. Adjust Posture Fix spine in a neutral position (neither up nor down, but looking straight ahead), and place the hips down. Pulling in the lower abs will ensure a neutral pelvic position. Shoulders should be held back, squeezed tightly, and positioned over the bar, should never be rounded. Chest should be forward, no
Keep reading

Banana New Year's Cake

Image
  Nutritional value: per 100 g Calories Carbs Protein Fat 499 kcal 72 g 10 g 20 g Ingredients: 3 Bananas 50 g Walnuts 200 ml Sour cream 100 g Butter 3 Eggs 3 glasses Wheat flour 1 glass Sugar 50 g Dark chocolate 1 pinch Salt Preparing the Carrot Hummus : Heat up the oven till 180 °С. Separate the egg yolks from egg white. Mix egg yolks with half of sugar and melted butter. Add to the mix wheat flour and salt then mix everything together till you get dense dough. Wrap the dough with food film and place in the refrigerator for 30 min. Cut bananas in circles of the same thickness. Part of the cut bananas set aside for decorating the cake. P eel the walnuts and then shred them. Lubricate the baking dish. Place in the ba
Keep reading