Week Commencing 26122016

Monday 26th – Boxing day

 

Tuesday 27th

 

The Seven

7 Rounds

 

7 HSPU

7 Thruster @60

7 knees to elbows

7 deadlifts @110

7 burpees

7 american swings @32

7 pull ups

30:48

 

Elizabeth

21-15-9

Squat cleans @60

Ring dips

7:41

 

Wednesday 28th

 

Family day – walking around london

 

Thursday 29th

 

5*3 pause backsquat @105

5 reps pause jumping squat @80

 

15 mins assault bike – steady pace

 

Muscle up progression practice

 

Friday 30th

 

20 minute EMOM

  1. 8 power snatch @40 – TnG, unbroken
  2. 12 burpees

 

5*5 strict pull ups – practicing using lats and back – elbows back.  – pull high – neary c2b every rep

 

6*5 dumbell shoulder press @24 – alternate sets of normal press and Arnold press (so 3 of each)

 

Saturday 31st

 

30 minute EMOM

  1. 12 box jumps
  2. 12 American KB swings @ 2*16kg
  3. 15 goblet squats @32
  4. 40 mountain climbers
  5. 14 weighted lunges @2*16

 

Hollow rocks – 5*20

Supermans – 5*20

 

Some mobility

 

Sunday 1st 2017 – New years day

 

Rest – ill again! 😦 – and not due to hang over – must get more sleep!!!

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