Week Commencing 10042017

Enjoyed this week, good mix of strength and short – mid length cardio stuff.

Mixed it up with some chilled cycling in the sun as well!  Now we are well into spring, get outside and enjoy it!!

Monday 10th

Rest day

Tuesday 11th

Steady Cycle – 2*5 miles (to and from meeting – making the most of the sunny weather and just as quick as walk + tube!)

Front squat – 5 reps at around 90%plus – aim for a heavy songle for the day

5@70

3@80

2@90

1@100

1@105

1@110

1@100

1@100

‘Murph’ in weighted vest

1 mile run

100 pull ups

200 press ups

300 squats

1 mile run

35:48

Wednesday 12th

Double under practice

Then 2*max unbroken

134

100

Strict press

5*5@55

1*10@55

3*5 IYTs with 5kg plates

2@10 – front, side, rear flies with 5kg plates

Some core work

3 mile steady cycle – gym to kings cross – trains knackered.

Thursday 13th

Helen;

3 rounds for time

400m run

21 American swings @24kg

12 pull ups

7:54 – pb 🙂

Clean – 3 pauses – below knee, hang, high hang

5@70

5@75

5 cleans @ 75

Static hold – 2*24kg in front rack

5*1 minute holds

3*each side – 115ft suitcase walk @32kg kettlebell

Friday 14th

Active recovery day – gardening and DIY..

Saturday 15th

5*2 squat @115

2*2 long pause squat @100

5*5 RDL @80

2*10 glute bridge @60

5*6 dumbbell bench press 1@34, 4@36

Lat accessory exercise 4*8

Weighted hollow rocks 4*15

3*5 pull ups – uneven bars

Sunday 16th

 30 minute EMOM – 30 seconds work, 30 seconds rest;

  1. 24″ box jumps
  2. Russian swings @32kg
  3. Lunges
  4. Burpees
  5. Farmers walk @ 2*32kg kettlebells

Pull up fun – 4 sets of 6 with uneven bars

Accumulate 25 strict toes to bar.

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