Week Commencing 17042017

Really enjoyed this week, mix of some high volume days, but also 2 rest days and one light day.  Managed a 2.5kg pb for 20 reps of back squat which was great but hurt a lot..

Also some great fun dynamic work – weighted jumping lunges and squats – great fun, give them a try.  Really focus on form if you do and start light – safety is always key, especially when doing dynamic movements with weight added!

Monday 17th

Rest Day

Tuesday 18th

4 mins

30 power​ snatch @42.5kg

30 overhead squats

Max bar facing burpees – got to 15 OHS

4 mins rest

4 mins

20 power​ snatch @52kg

20 overhead squats

Max bar facing burpees – got to 15 OHS

4 mins rest

4 min amrap

10 power​ snatch @60kg

10 overhead squats

Max bar facing burpees – 22 burpees

20 full snatches @60kg

Not for time. Focus on footwork and speed under the bar.

20 minute emom

1. 10 hspu

2. 15 cal row

Managed 9 rounds of hspu unbroken, broke on the 9th rep of the last round.. will get them all unbroken next time!

Wednesday 19th

20 minute EMOM

1 clean and jerk @80kg

5*10 weighted jumping lunges

1*10@20kg

1*10@30kg

3*10@35kg

5*5 Jumping squats @40kg

3*5 strict c2b pull ups

3*5 strict c2b chin ups

Thursday 20th

Power clean and front squat complex work up to 80kg

3*3 clean pulls@85kg

3*2 clean pulls@100kg

For time:

30 Deadlifts 100kg

30 HSPU

30 Thrusters 42.5kg

30 Pull-ups

30 Power Cleans 60kg

30 Ring Dips

60 Wall Balls 20lb

15 Power Snatches 50kg

26 mins including changing weights on the bar.

1 mile casual run to cool down.

Lots of mobility!

Friday 21st

Rest day – Active recovery – long walk, DIY etc.

Saturday 22nd

Back Squat

Warm up

5@100kg

20@110kg – new PB for 20 rep set! (previous was 107.5)

5*2 super deep 10 second pause squat @60 – focus on form and strength at the bottom of the squat.

Dumbbell;

4*6 bicep curls @20

4*8 triceps extensions @16

WOD; partner wod – one work, one rest

  1. 15 yard sled push, 10 box jumps
  2. 15 yard sled push, 10 burpees
  3. 15 yard sled push, 10 American swings

Partner one does 1, partner 2 does 1, partner 1 does 2…

Work through 1-3 4 times.

Sunday 23rd

5*6 dumbbell bench press @2*36kg

5*6 dumbbell row @36kg

Shoulder accessory work.

10 mins steady watt bike

Fairly chilled one after the Saturday workout, some upper body followed by gentle recovery cycle for legs.

Week Commencing 10042017

Enjoyed this week, good mix of strength and short – mid length cardio stuff.

Mixed it up with some chilled cycling in the sun as well!  Now we are well into spring, get outside and enjoy it!!

Monday 10th

Rest day

Tuesday 11th

Steady Cycle – 2*5 miles (to and from meeting – making the most of the sunny weather and just as quick as walk + tube!)

Front squat – 5 reps at around 90%plus – aim for a heavy songle for the day

5@70

3@80

2@90

1@100

1@105

1@110

1@100

1@100

‘Murph’ in weighted vest

1 mile run

100 pull ups

200 press ups

300 squats

1 mile run

35:48

Wednesday 12th

Double under practice

Then 2*max unbroken

134

100

Strict press

5*5@55

1*10@55

3*5 IYTs with 5kg plates

2@10 – front, side, rear flies with 5kg plates

Some core work

3 mile steady cycle – gym to kings cross – trains knackered.

Thursday 13th

Helen;

3 rounds for time

400m run

21 American swings @24kg

12 pull ups

7:54 – pb 🙂

Clean – 3 pauses – below knee, hang, high hang

5@70

5@75

5 cleans @ 75

Static hold – 2*24kg in front rack

5*1 minute holds

3*each side – 115ft suitcase walk @32kg kettlebell

Friday 14th

Active recovery day – gardening and DIY..

Saturday 15th

5*2 squat @115

2*2 long pause squat @100

5*5 RDL @80

2*10 glute bridge @60

5*6 dumbbell bench press 1@34, 4@36

Lat accessory exercise 4*8

Weighted hollow rocks 4*15

3*5 pull ups – uneven bars

Sunday 16th

 30 minute EMOM – 30 seconds work, 30 seconds rest;

  1. 24″ box jumps
  2. Russian swings @32kg
  3. Lunges
  4. Burpees
  5. Farmers walk @ 2*32kg kettlebells

Pull up fun – 4 sets of 6 with uneven bars

Accumulate 25 strict toes to bar.

Week Commencing 03042017

Lower volume / intensity this week.  Aim to move most days, but less intense than the last few weeks to de-load slightly.  Felt really good by the end of the week, even managed an afternoon nap on Saturday – tanks to my awesome wife for being out with the monkey for a bit.

Take days off, and even the odd light week or week off – it will do you good.  Rest and recovery are as important as the actual training, and for a lot of us actually much more challenging!

Monday 3rd

Rest day

Tuesday 4th

5km run in weighted vest

22:58

4*4 weighted pull ups – 16kg kettlebell

5 minute EMOM

10 Toes to Bar

 

2* max effort strict pull ups

  • 19
  • 16

 

Wednesday 5th

Snatch practice

3 position pause – mid shin, hang (above knee), high hang

2@40

2@50

2@55

6@60

Snatch (no pause)

10@60

Taking time between lifts, focus on feet not going too wide and improving speed under the bar!

 

Thursday 6th

3*10 deadlift @105kg

 

Partner WOD;

3 rounds for time

30 hang power cleans @60kg

20 bar over burpees

10 bar Muscle ups or jumping muscle ups

 

Friday 7th

20 mins steady airdyne

 

Saturday 8th

22*

10 yard sled pull

10 yard sled push

 

Pull + push = 1,

Work:rest – 1:1

While resting for core work like hollow holds

 

Sunday 9th

Accessory work

Biceps

Triceps

single leg leg RDLs

 

2* mini partner WODs

10 min AMRAP

6 lateral jumps, 1 burpee, 6 lateral jumps, 1 burpee – alternate

 

50 reps each with 5kg slam ball;

Squat – throw ball to partner

Week Commencing 27032017

Good week for squats, heavy (for me) front squat, pause squat and higher rep sessions this week!  Legs were wrecked after Fri / Sat / Sun though!  Next week will likely be a slight de-load week with slightly more chilled sessions.

Monday 27th

Rest Day

Mobility and rolling!

Tuesday 28th

Front Squat

10*1@100

3*2 (long pause) @80

For time

Buy in – 50 Cal Row

5 rounds;

10 burpees

10 Toes to Bar

Cash out – 50 Cal Row

Wednesday 29th

25 mins Airdyne

~80rpm constant pace

810 cals

Thursday 30th

Handstand practice

Workout;

4 rounds

400m Run

10 strict HSPU

10 burpee broad jumps

9:58

Friday 31st

Snatch

3@40

3@50

3@55

2@60

2@65

2@67.5

5@60 (focus on speed and feet not going too wide)

Clean

3@60

3@70

3@75

3@80

1@85

5@75(focus on speed and feet not going too wide)

Pause back squat

5@70

3@90

2@100

1@110

5*1@115

Lat accessory exercise 4*5@40

Saturday 1st

Barbell row 5*6@80

Farmers walk

10*15yards with 2*40kg Dumbbells

Overhead walk, single arm, alternating

2*15 yards@24

2*15 yards@26

10*15 yards@30kg

Overhead lunges

60 lunges @ 2*14kg dumbbells – break up reps as needed

Sunday 2nd

3 rounds for time

Row 1km

50 burpees

50 box jumps

Run 800m

 38:48

Afternoon squats;

Back squat 3*10@100

Week Commencing 20032017

Another week including some great accessory sessions!  I can’t stress how important I think these are for injury prevention.

Monday 20th

Rest day

 

Tuesday 21st

every 3mins for 10 Rounds (2 x each station)

  1. A) Run 600m
  2. B) Row 500m
  3. C) 50 KB Swings 32kg (russian)
  4. D) Ski 500m
  5. E) Assault bike for 30 Cals

 

Wednesday 22nd

Airdyne;

Warm up

10 rounds

1 min max effort

1 min slow

 

Thursday 23rd

10*2 Front squat@95kg

25 strict chest to bar pull ups (not as one set obviously!)

8 minute EMOM

8 toes to bar – practicing bigger kip and straighter legs

10 strict pull ups (one set)

 

Friday 24th

Hang snatch practice – focus on speed and feet not coming out too wide

In lifters

3*2@40

5*2@50

5*2@55

5*2@60

5*1@65

 

Pause squat – in lifters – super arse to grass

1*3@100

5*3@105

 

Saturday 25th

Accessory Saturday;

Dumbbell curls – 2*6@20, 1*10@20kg

Bench dips, 3*10@20kg

Weighted leg raises 5*6@4kg

Back extensions 5*6@10kg – plate – arms extended

 

6 Rounds

10KB swings @28

10 walking lunges

10 burpees

 

Sunday 26th

Split Jerk practice

3/2/1 – 3/2/1 – 3/2/1 -1

 

W1 – 70-75-80

W2 – 75-80-85

W3 – 80-85-90-95

 

Strict press – 4*4

4@ – 55 – 57.5 – 60 – 62.5

 

Weighted pull up – 4*4

4@10 kg, 3*4@15kg

 

Plyo press up – 2*25kg bumpers each side.

5*6

 

Thumbs down rear fly

5*6 *10kg

 

100 cleans for time @60kg

5 burpee EMOM

  • On every minute stop cleaning and do 5 burpees.  Then carry on cleaning.

13:51

Week Commencing 13032017

Last weeks workouts – a bit late..

Notes for everyone;

Do your mobility!

Do foam rolling / smashing with a barbell etc!

Do accessory work!

Monday 13th

Rest day

Tuesday 14th

5*5 front squat @80kg

For time

42 sit ups

21 thrusters @42.5

30 sit ups

15 thrusters

18 sit ups

9 thrusters

 4:52

Went way to slow on the sit ups

Rest 5 mins

50 burpees in weighted vest, to a target

2:25

Wednesday 15th

5*5 strict press @ 55kg

1*3 push press @ 70kg

5*3 push press @ 75kg

All from the floor

20 minutes steady pace watt bike.

Thursday 16th

Deadlift, work up to a heavy single

5*60

5@100

3@120

3@130

2@140

1@150

1@160

1@170 – PB! 🙂

4*400m run in weighted vest.

All 1:15 or less

1:30 rest between

Friday 17th

Back squat 5*6@~80%

1*6@100

4*6@105

Weighted step ups

6*5 (each leg) with 24kg kettle bell

Leg accessories

5*5 leg extension

5*5 leg curl

Saturday 18th

Complex of 1 power clean, 2 hang power cleans

1@60

5@70

50 slam balls @15kg

50 tyre flips @80kg tyre

70 lateral jumps through tyre

Sunday 19th

40 minutes partner workout;

10 yards Rope sled pull

10 yards sled push

Swap.

During ‘rest’ while not on sled rotate through

Plank

Leg raises

Russian twists

Overhead walk with 2 kettlebells

Accessories

Dumbbell Bicep curls @18 5*6

Weighted bench dips @18 5*10

Week Commencing 06032017

Threw in a couple of rest days this week and some solid training.  Mixed it up at the weekend by chopping down a couple of trees then cutting them into manageable pieces. Also tried a yoga class on Sunday – mobility and rolling should be considered a key part of your program 🙂

Monday 6th

Rest day

Tuesday 7th

FOR TIME

100 Sit Ups

90 Air Squats

800m Run

70 Walking Lunges

60 HRPU

50 KBs (24/16)

40 Burpee Broad Jumps

30 Box Jumps

20 T2B

10 Pull Ups

21:52

Wednesday 8th

Snatch-Hang Snatch-Overhead Squat Complex

Perform complex every 90 seconds

6@50kg

6@55kg

6@60kg

Narrow stance squat (arse to grass 🙂 )

5@60

5@90

5@100

3*3@105

All done in lifters for a change.

Thursday 9th

Clean practice

Warm up

4@80

6@85

10@80

3@70 – focus on speed

Run 2.4km in weighted vest

Friday 10th

Rest Day

Saturday 11th

Chopping down trees!

Bench press

10@40

10@50

10@60

10@70

3*5@80

Shoulder accessory work

Front / side / rear delt work

Bicep curl and Triceps extensions

5*10@16kg dumbells

Sunday 12th

‘Santiago’

7 Rounds:

18 DB Hang Squat Clean (15kg/10kg)

18 Pull Ups10 Power Cleans (60/40)

10 HSPU

30:08

Yoga class!