Week Commencing 03072017

Some fun new movement variations this week; single leg good mornings, single leg back raises, step ups with 1 kb overhead and one by your side.

Functional bodybuilding Рworking on unilateral strength and balance.  The aim is to promote longevity, balance and minimise the risk of injure while still progressing!

Monday 3rd

Travel back from holiday

20 mins Airdyne;

10 mins steady ~78-80 rpm

10 mins – 30 seconds max effort / 30 seconds rest (so 10 rounds)

~630 cals total

Tuesday 4th

55 press ups

55 cal row

55 front squats @60 (bar on floor, not racked)

55 burpees

12:21

 

Tempo alternate dumbbell shoulder press, at least three seconds up and three down

Warm up 6@15kg dumbbells

2*6@20

1*5@20

1*4@20

3*3@20

Lower reps due to fatigue..

Wednesday 5th

5*5 single leg good mornings (barbell on shoulders)

1*5@30

1*5@35

3*5@40

1st time for this variation!

 

5*3 deadlift

1*3@130

4*3@140

3*10 front / side / rear delt raises

Thursday 6th

Rest / active recovery day

Hang power snatch technique work

6*3@40

Power snatch as quads were toast

A few sit ups.

Friday 7th

8*5 bench press @75

Alternate sets closer and wider grip

4*8 strict pull ups – focus on movement and maintaining hollow position

2*800m run

Saturday 8th

5*16 weighted lunges – 8 step forward, 8 step backwards – 50-55-60-65-70kg

5*12 step ups with OH KB and suitcase KB – switch arms after 6 steps 2*16kg KBs

  • First time for this exercise!

 

Superset;

4*8 weighted single leg back raises – holding 12kg dumbbell

4*10 strict, straight leg toes 2 bar

 

Superset;

3*10 dumbbell curls @18kg

3×10 OH triceps extensions @14kg

Sunday 9th

15-12-9-6-3

Dumbbell hang power cleans

Weighted box step overs 24″ box

@ 2*18kg dumbbells

5:45

 

In pair 200 burpees – jump in and out of tyre each burpee – you go, I go – 10 reps each

 

Some core work – sit ups and weighted sit ups

 

Later in day;

KB single arm shoulder press @24kg KB

5* 5 strict press, 5 push press each arm

Week Commencing 19062017

Very interesting week, some unstable yoke carries and the excellent Carl Poali freestyle movement seminar – highly recommended!

Monday 19th

20 minutes Airdayne – 650 cals

Very sweaty!!

Tuesday 20th

5*3 backsquat @110

10*1 snatch @60 – aimed for 2 lifts per minute

Was planning some clean and jerk, but legs had nothing left!

5* 50 DU + 400m run

Go every 3 minutes

Wednesday 21st

Rest day

Thursday 22nd

25 minutes Assault bike

5*6 strict c2b chin ups (palms facing to you)

Friday 23rd

6*100ft+ overhead walk with 2*24kg kettlebells

Yoke carry – barbell with 2*16kg kettlebells hanging from it (using mobility bands)

Work up to heavy walk for ~20ft – 170kg plus bar and kbs = 202kg

20 minute AMRAP

400m run

Max effort pull ups

  • 114 pull ups

Should have run a little faster as got in with 1:46 left after the last run.

Saturday 24th

Carl Poali freestyle connection movement seminar.

Cycled about 12 miles total.

Sunday 25th

Superset weighted step ups + weighted lunges

5*5 step ups each leg with 2*24kg dumbells

5*12-14 lunges with barbell on shoulders @50kg

Alternate back raises and leg raises

3*10 leg raises

3*8 back raises with 30kg dumbell

Very Steady 5k row

21:20

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 Р5*3@55kg  1@60, 2@65 Рstarted 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

Week Commencing 05062017

I thought I hadn’t done much this week, but reviewing it, it’s been a pretty decent amount of training. ¬†After Saturday’s lateral step ups and sled pushes, followed by squats on Sunday, my legs certainly know I have trained. ¬†have not done muscle snatches for quite a while either!

Monday 5th

Clean pulls 5*3@90

 

Clean and Jerk

3*2@70

3*2@75

 

Front squat 5*3

3@75

3@80

3@85

3@90

3@95

 

Tuesday 6th

Run 1 mile

Rest 3 mins

Run 1200

Rest 2.5 mins

Run 800

Rest 2 mins

Run 400

Rest 1 min

100 burpees to a target

~28:30

 

Arnold shoulder press alternate arms  Faster pressing vs. last couple of weeks more tempo press speeds.

1*6@20kg

4*6@22.5kg

 

1 arm Dumbbell row

5*5@40kg

 

Wednesday 7th

Active Recovery day – cycling and DIY

 

Thursday 8th

Push Press 4*10@60

 

21-15-9

Dumbbell snatch @30

Ring press ups (rings 6″ from ground)

3:28

 

Muscle Snatch

3*3@50

3*3@55

 

Friday 9th

12-15 miles chilled cycling

 

Saturday 10th

Lateral step ups

6*6 (each leg) with 24kg Dumbbell in each hand

 

Seated good mornings

5*7 @50kg

 

Partner sled push – 2 lengths – one works, one rests – repeat 15 minutes

65kg on sled – focus on speed.

 

Bear walks to cool down.

 

Sunday 11th

Squat 5*8@90 – working on getting the ‘bounce’ out of the bottom of the squat

Bench press 5*8@70

 

5 min EMOM – 10 hollow rocks

5 min EMOM – 10 superman rocks

 

25 power cleans @70

 

For time;

50 russian swings @32

50 slam balls @12kg

50 burpees

50 lunges w/32kg KB in front rack

9:50

 

L-sit pull up practice.

Week Commencing 29052017

Took a couple of rest days this week but still managed to incorporate a decent amount of volume. ¬†Working on always incorporating ‘functional bodybuilding’ and accessory work into every weeks programming. ¬†My aim is to work on being fit and relatively strong to help prevent injuries, rather than just focusing on ‘pure’ CrossFit.

Monday 29th

Rest day – family fun!

Tuesday 30th

In weighted vest РRun 1 mile.  Rest 6 minutes. run 1 mile

6:15

6:25

 

5*3 pause squat @100

 

5*6 barbell row – palms facing forward, relatively wide grip, horizontal back.

All at 70kg

Aim here was rowing movement with externally rotated shoulders as we do so much work with the shoulders internally rotated.

 

Light (30kg) snatch and high hang snatch tekkers – focus on speed.

 

Wednesday 31st

Alternate arm Arnold press.

1*6@20kg dumbbells

4*6@22kg  dumbells

 

Bench press 5*4@80

 

Barbell bucep curls

1*6@30

1*6@35

3*6@40

 

‘death by sled’

Sled push 2 lengths.  Go every 2 mins.  Increase weight each set

20-40-60-80-100-120-140-160-180kg on the sled

 

Who puts a sled upstairs?? Nearly fell down them after this!

 

Thursday 1st

Overhead Squat

5@40

3@50

3@60

3@70

1@75

5*1@80

 

20 mins Handstand practice

 

3 Rounds For Time

25 Russian Swings @32

25 weighted sit ups @15

25 back raises

25 knees to elbows

12:10

 

Friday 2nd

~12 miles chilled cycling

 

Saturday 3rd

Weighted step ups – barbell on shoulders.

5*10 @ 55kg

 

Dumbbell deadlifts – relatively narrow stance, good to work on mobility as you get a lot lower than when using a barbell with Olympic weights on.

5*8 @ 2 40kg dumbbells

 

Dumbell flys

Flat bench – 3*8@16kg dumbells

Incline bench – 3*8@16kg dumbells

 

Weighted lateral jumps

15 mins of 5 jumps over triangles (about 10 inches high) one way, then 5 the other way.  Holding 9kg med ball.

Some sets holing at body, some out in front, some overhead.

Fun, slightly gassy and good to practice some dynamic lateral movements ūüôā

 

Sunday 4th

Rest Day

 

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 ūüôā

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!