Week Commencing 04092017

In a surprising move, getting this week up a day early, rather than sometime late!

Off to the Goodwood Revival tomorrow, so having a rest day.

Smashed some 800m runs this week, even managed a pretty reasonable 2:20 in the rain around some London streets which I was pretty happy about.  Some more cardio focussed days than some weeks, but still managed some reasonable strength sessions and even a decent one focussed on clean practice.

Monday 4th

Back Squat

5*2@110

Cable machine

Super set

5*8

Bicep curl @28kg

Triceps pushdown @38kg

With E-Z bar

Cable machine Lat pull through w/ E-Z bar

5*10@33kg

Tuesday 5th

800m run FOR TIME. – 2.20

5mins rest

25 min AMRAP

50 Air Squats

40 Sit Ups

30 AKBS@24kg

20 Lunge Split Jumps

10 KB Push Press each side (24/16).

On every minute 3 burpees

4 rounds + 1 rep

Wednesday 5th

20 minutes Airdyne – 640 cals

Thursday 6th

5*3 pause pull ups – at least 3 seconds w/ chin over bar each rep

800m run

25 DL @100

25 Box Jumps

600m

20 DL

20 BJ

400m

15 DL

15 BJ

200m

10 DL

10BJ

15:58

Friday 7th

Clean practice

2*3@60

10*3@70

Focus on foot position and speed round the bar

Saturday 8th

Front rack lunges sets of 10

Alternate sets – step forwards / step backwards

2@10@50

2@10@55

2@10@65

2@10@67.5

Strict press

5*50

4*5@55

Superset 5*8

Incline dumbbell press @30

Thumbs down reverse dumbbell flies @10

6 rounds

40 battle ropes

10 bar over burpees

You go / I go – one partner rests while other completes above

6 rounds each

3 mins rest

50 slam balls @15

Sunday 9th

Rest Day

Off to Goodwood Revival 🙂

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 )

Google+ photo

You are commenting using your Google+ 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 )

Connecting to %s