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 🙂

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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