Week Commencing 22052017

Realised I had been monumentally slack and not updated this for a couple of weeks!

Reviewing this week it was another pretty solid and varied one with some lifting, functional strength work and of course cardio ūüôā

Monday 22nd

Rest day post weekend comp.

Mostly spent on a train..

 

Tuesday 23rd

Cycled about 10 miles

Snatch practice – trying out feet in a much more narrow starting position

3*40

3*50

3*55

3*60

3@65

2@70

Fail 75

 

Slow tempo shoulder press 2*20kg dumbbells

3*7 – alternate arms each rep, non working arm hold dumbbell at shoulder height

 

Rotate 10kg plate, straight arms

4*10 rotations – 5 one way, 5 the other

 

Wednesday 24th

Clean tekkers – super narrow starting position

3@50

3@60

3@70

3@75

3@80

 

Snatch grip deadlift, super narrow feet

3*5@90

 

Front rack lunge

1*8@50

2*8@70

1*10@70

 

Alternate Dumbbell curls – 3*8@20 each hand

Dumbbell overhead triceps extensions 3*10@16 each hand

 

5 rounds;

20 KB swings @28kg

20 burpees

8:08

 

Thursday 25th

Work to 1 rep max pull up

Got to 1@32kg kettlebell

Then 5*3 @ 50% (16kg) of

Pull ups (palms facing away)

Chin ups (palms facing towards  you)

 

Karen – 150 wall balls for time (20lb ball, 10ft target)

7:24

 

Friday 26th

Snatch

2@45

2@50

2@55

2*2@60

 

Clean and Jerk

2@60

2@65

2@70

2*2@75

 

Front Squat

5*3@80

 

Workout;

4 rounds for time

21 cals assault bike

18 wall balls @20lb

15 American Swings @24kg

12 burpees

15:54

 

Saturday 27th

Accessory / strength day

 

Single leg RDL 5*5 @55

 

Pendlay rows (tempo) 5*5 @55

 

Back raises

1*8@20kg dumbbell

1*8@22kg

1*8@26kg

2*8@39kg

 

Hanging leg raises 3*8@5kg between feet

Windscreen wipers 2@20 reps

 

Weighted step ups

5*5 each leg 24″ step 30kg dumbell in front rack

 

Sunday 28th

T.U.P Hero WOD

15-12-9-6-3 reps of;

Power clean @60

Pull ups

Front Squat @60 (clean from floor)

Pull Ups

14:22

Ooosh!

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