Week Commencing 13032017

Last weeks workouts – a bit late..

Notes for everyone;

Do your mobility!

Do foam rolling / smashing with a barbell etc!

Do accessory work!

Monday 13th

Rest day

Tuesday 14th

5*5 front squat @80kg

For time

42 sit ups

21 thrusters @42.5

30 sit ups

15 thrusters

18 sit ups

9 thrusters

 4:52

Went way to slow on the sit ups

Rest 5 mins

50 burpees in weighted vest, to a target

2:25

Wednesday 15th

5*5 strict press @ 55kg

1*3 push press @ 70kg

5*3 push press @ 75kg

All from the floor

20 minutes steady pace watt bike.

Thursday 16th

Deadlift, work up to a heavy single

5*60

5@100

3@120

3@130

2@140

1@150

1@160

1@170 – PB! 🙂

4*400m run in weighted vest.

All 1:15 or less

1:30 rest between

Friday 17th

Back squat 5*6@~80%

1*6@100

4*6@105

Weighted step ups

6*5 (each leg) with 24kg kettle bell

Leg accessories

5*5 leg extension

5*5 leg curl

Saturday 18th

Complex of 1 power clean, 2 hang power cleans

1@60

5@70

50 slam balls @15kg

50 tyre flips @80kg tyre

70 lateral jumps through tyre

Sunday 19th

40 minutes partner workout;

10 yards Rope sled pull

10 yards sled push

Swap.

During ‘rest’ while not on sled rotate through

Plank

Leg raises

Russian twists

Overhead walk with 2 kettlebells

Accessories

Dumbbell Bicep curls @18 5*6

Weighted bench dips @18 5*10

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