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
- Russian swings
- Burpees
- Lunges
- Hollow rocks
- 10 press ups, 10 sit ups
CF Masters Adventures 