Week Commencing 12062017

Slight delay getting the last few weeks up due to work and other commitments!

A couple of rest days this week, and some high volume days to mix things up!

 

Monday 12th

Rest Day

 

Tuesday 13th

3 rounds for time;

800m run

50 back raises

50 sit ups

16:15

 

5*1 minute plank / 1 minute rest

 

Wednesday 14th

Cycled about 12 miles

 

4*10;

Dumbbell bicep curls

Triceps extensions

Shoulder accessories – front / side / rear delt raises

 

Thursday 15th

Heavy slam ball / atlas stone work

 

21-15-9

Bar over burpees

Overhead squats @43kg

Push press @43kg

7:21

 

Deadlift

5*5@110kg – double overhand, focus on speed of hip extension

 

Friday 16th

Power snatch – 5*3@55kg  1@60, 2@65 – started to just jump wider so stopped at this weight rather than learning more bad technique.

5*1 snatch @50 – focus on speed and technique

4*5 strict c2b pull ups

4*5 strict chin ups

 

20 minutes lateral trainer – steady paste

10 minutes handstand practice

 

Saturday 17th

Pause Front Squat 10*2@90

 

Some lunges and cardio – the curse of being too slow to write this up!

 

Sunday 19th

Rest day

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s