Week Commencing 14112016

Monday 14th

Active recovery – cycling and slow airdyne

Tuesday 15th

5*3 front squat at 85kg

5*3 pause back squat at 100kg

10 min EMOM

  1. 5 strict c2b pull ups
  2. 10 TTB

4 rounds (4 of each 1 then 2)

  1. 500m row
  2. 21 -15-9
    1. russian swings@32
    2. Burpees

Last 2 9s and last 15 kbs were american

29:30

Wednesday 16th

Rest day – lots of walking and some painting.. :S

Thursday 17th

AMRAP 40 mins

.5 mile assault bike

40 lunges

40 sit ups

500m row

40 Russian swings @32

40 press ups

4 rounds + up to 21 sit ups

Hang snatch to sotts press

2 snatch, 5 press @ 30

2 snatch, 5 press @ 40

2 snatch, 2 press @ 45

2 snatch, 2 press @ 50

2 snatch, 1 press @ 55 (pb sotts)

1 snatch, 1 press @ 57 (pb sotts)

Friday 18th

20 min Airdyne – 680 cals

5 rounds 30 seconds max effort 30 seconds slow

Saturday 19th

20 min clean and jerk EMOM

5@70kg

5@75kg

5@80kg

5@85kg

4*5 single arm dumbbell overhead squats @20kg dumbbell (4 sets of 5 reps each arm)

Sunday 20th

Squat warm up;

7@50

5@60

5@80

5@100

20rep max effort – 107.5kg for 20 back squats. (2.5kg PB!!)

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s