Week Commencing 27032017

Good week for squats, heavy (for me) front squat, pause squat and higher rep sessions this week!  Legs were wrecked after Fri / Sat / Sun though!  Next week will likely be a slight de-load week with slightly more chilled sessions.

Monday 27th

Rest Day

Mobility and rolling!

Tuesday 28th

Front Squat

10*1@100

3*2 (long pause) @80

For time

Buy in – 50 Cal Row

5 rounds;

10 burpees

10 Toes to Bar

Cash out – 50 Cal Row

Wednesday 29th

25 mins Airdyne

~80rpm constant pace

810 cals

Thursday 30th

Handstand practice

Workout;

4 rounds

400m Run

10 strict HSPU

10 burpee broad jumps

9:58

Friday 31st

Snatch

3@40

3@50

3@55

2@60

2@65

2@67.5

5@60 (focus on speed and feet not going too wide)

Clean

3@60

3@70

3@75

3@80

1@85

5@75(focus on speed and feet not going too wide)

Pause back squat

5@70

3@90

2@100

1@110

5*1@115

Lat accessory exercise 4*5@40

Saturday 1st

Barbell row 5*6@80

Farmers walk

10*15yards with 2*40kg Dumbbells

Overhead walk, single arm, alternating

2*15 yards@24

2*15 yards@26

10*15 yards@30kg

Overhead lunges

60 lunges @ 2*14kg dumbbells – break up reps as needed

Sunday 2nd

3 rounds for time

Row 1km

50 burpees

50 box jumps

Run 800m

 38:48

Afternoon squats;

Back squat 3*10@100

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