Hey Guys and Gals!
Another fun week with plenty of variety. We had some overhead squats mid week which is something I have not hit for a while, so will remember to include them more often!
Snuck in a bit of swimming as well – something I’m definitely not great at! – as they say work on your weaknesses 🙂
Had a reminder on Saturday that you sometimes have to listen to your body, was quite a long week in and out of the gym and I had to really back off on the squat weight / volume I had planned to hit. Yes follow your programme, but also always listen to your body!
5 *7 single arm dumbell press
- While holding a 24kg kettlebell in front rack with other are.
4*7 thumbs down reverse flies @12kg dumbells
4*10 Deadlift @110
20 mins steady watt bike
10 min AMRAP
8 thrusters @20kg
8 box jumps @24″
14 rounds + 3 box jumps
Max effort unbroken TTB – 33
7 minutes burpees..
Strong man – heavy slam ball lifts;
10 reps 60kg slam ball over alternate shoulders
20 reps 60kg slam ball lift to shoulder height and drop
5*5 Overhead Squat
Shoulder to overhead @60
Chest to bar pull ups
All shoulder to overhead unbroken
Still need to work on chest to bar!
Some handstand walk practice
3*5 minutes @83-85rpm
3*2 minutes @90-92rpm
2 minutes rest between each interval
This has been a pretty long week – Today was an example of having to listen to my body! Plan was back squat firstname.lastname@example.org
Actual did not work out. But rather than push through with bad form I backed off and got on with the rest of the workout.
Front rack lunges @55kg
4*8 stepping forwards
4*8 stepping backwards
100 80kg tyre flips for time
3 burpee EMOM
Swim – 20 lengths
Dumbbell bench press
Single arm dumbbell row
4*10 of each@34kg dumbbells
4*10 Single arm Arnold press @ 18kg dumbbell while holding 24kg kettlebell in front rack @18
20 lateral box jump overs @18″ box
30 yards walking lunge
20 * 15kg slam balls