Week Commencing 05062017

I thought I hadn’t done much this week, but reviewing it, it’s been a pretty decent amount of training.  After Saturday’s lateral step ups and sled pushes, followed by squats on Sunday, my legs certainly know I have trained.  have not done muscle snatches for quite a while either!

Monday 5th

Clean pulls 5*3@90

 

Clean and Jerk

3*2@70

3*2@75

 

Front squat 5*3

3@75

3@80

3@85

3@90

3@95

 

Tuesday 6th

Run 1 mile

Rest 3 mins

Run 1200

Rest 2.5 mins

Run 800

Rest 2 mins

Run 400

Rest 1 min

100 burpees to a target

~28:30

 

Arnold shoulder press alternate arms  Faster pressing vs. last couple of weeks more tempo press speeds.

1*6@20kg

4*6@22.5kg

 

1 arm Dumbbell row

5*5@40kg

 

Wednesday 7th

Active Recovery day – cycling and DIY

 

Thursday 8th

Push Press 4*10@60

 

21-15-9

Dumbbell snatch @30

Ring press ups (rings 6″ from ground)

3:28

 

Muscle Snatch

3*3@50

3*3@55

 

Friday 9th

12-15 miles chilled cycling

 

Saturday 10th

Lateral step ups

6*6 (each leg) with 24kg Dumbbell in each hand

 

Seated good mornings

5*7 @50kg

 

Partner sled push – 2 lengths – one works, one rests – repeat 15 minutes

65kg on sled – focus on speed.

 

Bear walks to cool down.

 

Sunday 11th

Squat 5*8@90 – working on getting the ‘bounce’ out of the bottom of the squat

Bench press 5*8@70

 

5 min EMOM – 10 hollow rocks

5 min EMOM – 10 superman rocks

 

25 power cleans @70

 

For time;

50 russian swings @32

50 slam balls @12kg

50 burpees

50 lunges w/32kg KB in front rack

9:50

 

L-sit pull up practice.

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