Week Commencing 27022017

Monday 27th

Post comp rest day

 

Tuesday 28th

3*8 strict press @45kg

5*3 Pause front squat @75kg

8 minute EMOM

1 – 30 sit ups  (actual – 30-30-25-25)

2 – 16 cal Assault bike

 

Wednesday 1st

Accessory work;

5*6 kettlebell curls @16kg

5*6 kettlebell tricep extention @16kg

5*6 of front / side / rear shoulder raises (to hit each of the three deltoids)

 

Thursday 2nd

17.1

10 Dumbbell snatches @22.5kg

15 burpee box overs

20 Dumbbell snatches @22.5kg

15 burpee box overs

30 Dumbbell snatches @22.5kg

15 burpee box overs

40 Dumbbell snatches @22.5kg

15 burpee box overs

50 Dumbbell snatches @22.5kg

15 burpee box overs

16:49

 

Friday 3rd

Pause squat 5*3 @100 (planned to go heavier, but posterior chain was fried from Thursday..)

Strict c2b pull ups 5*5

6*8 cable lateral twists (each side)

 

Saturday 4th

15 mins watt bike

10 mins elliptical trainer

Dumbbell snatch technique

 

Sunday 5th

 

Bench press;

8,6,5,5,5 @80kg

Arnold press

5*5 @22kg dumbells

Dumbbell Bicep curl

5*6 @20kg dumbbells

25 minute EMOM – 30 seconds work, 30 seconds rest

  1. Russian swings
  2. Burpees
  3. Lunges
  4. Hollow rocks
  5. 10 press ups, 10 sit ups
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