Another fun week! Had a couple of rest days due to new job and some travel, but hit some great workouts!
The weighted vest made a return for a double workout endurance session on Tuesday, and some cool ‘strongman’ pulling, pushing and dragging at the weekend. Always mix things up and try new movements!
7 minutes max effort burpees to a target
3 minutes rest
20 minute AMRAP
25 plate ground to overhead
20 overhead lunges with plate
15 plate sit ups
10 toes to bar
200m run with plate
All with 20kg plate
Both sections in weighted vest
Rest day – some gentle cycling.
Front squat 5*6@80
Push press – work up to a heavy single
Failed 87.5, but should have got it with more commitment
Clean technique practice
15 cleans @60 – approx EMOM
Focus on bar path, speed and foot placement
5*1 OHS with 15 second pause at the bottom – just using the same 42.5kg bar from before
15 yard sled pull
15 yard sled push
One person does both lengths, then rests while other goes
8@120kg on sled
2@130kg on sled
Bear crawl heavy bag pulls –
Bag under you, crawl 2/3 steps, reach bag with one arm and explosively drag bag forwards as hard as you can.
Bear crawl 2/3 more steps, use other arm
Repeat until 10-13 yards travelled.
Started at 25kg, worked up to 51 kg for last 3 made up of a 25kg bag and a 26kg Bulgarian thing.
8*10 yard stepping double KB deadlift @2*24kg – 16 steps each round
Smallish step forwards, straight(ish) legs deadlift over front leg.
Some mobility work
5*5 backsquat EMOM2
1*5 5 second pause back squat @80
10 american swings@24kg
10 box jumps@24″
10 weighted lunges holding KB in front rack @24kg
Core work – planks, hollow holds and superman holds