Week Commencing 16102017

Started the week with some enforced rest due to work travel.  While enforced many of us don’t get enough rest so it can be beneficial to take some extra rest days to recover!

Tried a couple of pre breakfast workouts as well – these went better than expected. Fasted workouts are definitely worth a try.  While I’m still not a fan of early morning workouts, these definitely set you up for the day, and mean you’ve got your training in regardless of what the day throws at you!

Smashed a great partner WOD on Saturday as well – training together is definitely more fun!

Monday 16th

Rest day; work travel

Tuesday 17th

Rest day; work travel

Wednesday 18th

Globo gym bro sesh

Pause Front Squat

3*3@80

4*3@85

ME strict pull ups*2

18, 12

3*5 strict chin ups (focus on control and pulling elbows right back)

4*8 cable lat pull throughs

1*@28, 3*8@35

4*8 triceps push down

1*8@28, 3*8@31

Thursday 19th

24 min emom

1. 12 wall balls
2. 15 American swings @24
3. 12 burpees

100 sit ups for time

2:28

Rope climb practice.

Friday 20th

Fasted pre breakfast;

7 mins slow airdyne to warm up

Then – 400 cals for time – 10:35

3 mins warm down

6*5 tempo press ups;

Narrow / normal / wide hands *2

Saturday 21st

3k row – steady pace ~1:58/500

4*5 tempo squats – slows down, pause, faster up

1*5@75

3*5@95

4*8 bench press

1*8@60

1*8@75

2*8@77.5

Partner workout (1 work, one rest. Split reps as you like)

200 double unders

100 American KB swings @24/16

80 slam balls @12

60 box jumps @24″

40 dumbbell snatches @24/10

30 dumbbell shoulder to overhead @2*24/16

40m front rack carry (each)

20m wheelbarrow (each)

Sunday 22nd

Quick pre-breakfast weights session!

Deadlift

1*10@60

1*10@80

4*10@100 – focus on form, double overhand grip, unbroken sets

Shoulder accessories;

1 set = 7 each of Side, front and rear lateral raises

4 sets

Superset abs and biceps;

10 strict TTB

10 dumbbell curls@2*16

20 windscreen wipers

10 dumbbell curls@2*16

*2

Week Commencing 09102017

Ended the week with an epic 3 hours or so learning about movement and flow with the guys from ‘LIFT The Movement’.  Highly recommend spending some time with these guys, you’ll definitely learn and improve how you move!

Nice amount of variety again, including some deliberate, slow sled pushes with the aim of maximum time under tension.  These were spicy!

 

Monday 9th

20 mins Airdyne – 709 cals! New record for 20 mins (just)

 

Tuesday 10th

‘Handbag’

60 Cal row

100 Double Unders

800m run with 20kg plate

100 double unders

800m run

13:57

 

Tabata russian twists with wall ball

 

6 sets Strict pull ups;

8, 10, 10, 8, 10, 10

 

Wednesday 11th

Clusters each set of 5,3,1 has no rest other than changing weights.

2 mins rest between each 5,3,1

1. 5@45, 3@50, 1@55
2. 5@50, 3@55, 1@60
3. 5@60, 3@70, failed 1@80.

 

15 min AMRAP;

15 TTB

12 reverse KB lunges w/24kg KB in front rack

9 KB clean & jerk @24kg KB

 

Thursday 12th

Back squat

1*5@100

3*5@105 – as per last week, focus on quality of movement and reasonable speed standing up

 

2 rounds;

400m Run

30 Thrusters @30

5:31

 

Friday 13th

Rest day – walked about 5 miles

 

Saturday 14th

Sled pushes – 2 lengths – you go / I go format

Focus on slow pushing with large steps – maximum range of leg movement, and increased time under tension.  This is very different from the normal push as fast as you can sled work!

Worked up over 10 sets from 60kg to 120kg on the sled.

While resting perform ~8 yards beast crawl and accumulate 5*5 single leg deadlifts each leg @40kg

 

4*5 single arm KB press from bottom of lunge @24kg KB

Do 5 reps each side without coming out of the lunge.  Repeat with opposite leg forwards *2

 

Battle ropes;

30 seconds on / 30 seconds rest *8

Alternate each set between alternating arms and both arms at once.  Be aggressive!

 

Sunday 15th

3 hour seminar with LIFT the Movement covering some animal flow, mobility, strict muscle ups, hand stands.

Epic afternoon of learning!

Week Commencing 02102017

Three rest days this week – listen to your bodies guys, rest is as important as training!  Hit it pretty hard on the training days though and had a decent mix of longer cardio(ish) workouts and weights / accessory workouts.

Monday 2nd

Rest day

 

Tuesday 3rd

25 minute AMRAP

All with 20kg plate

Run 800m carrying plate

75 lunges w/plate in front rack

50 GTOH

25 burpees to a plate

2 rounds + 400m run

 

100 ab mat sit ups for time

2:37

 

100 unbroken Dus

Wednesday 4th

Some mobility and rolling

 

Thursday 5th

OHS 3 reps@ 40,50,55,60,65,65

 

3 rounds;

600m run

12 deadlifts

9 hang power cleans

6 STOH

12 deadlifts

9 hang power cleans

6 STOH

all@60kg

19:21

 

Friday 6th

Squat 6*5@100

Focus on speed and minimal pause at the top – tendency to pause and have a few breaths between squats as weight increases.  Every rep, just take breath in at top and immediately next rep.

 

Bicep curls – barbell

10@20

8@30

3*8@35

Cable shoulder accessories – front / side / rear delts

3*7@7.5 (3*7 – each movement, each side)

 

Cable overhead triceps extension 3*8@24.5

Saturday 7th

500m row to warm up  – ended up going pretty quick (for me) – 1:37

 

10 strict straight leg TTB

20 windscreen wipers

*2

 

Back raises 4*8@26kg dumbbell – focus on speed and glute activation

Dumbell bench press 3*10 @30kg dumbbells

Free standing alternate arm dumbbell row 3*10 (each arm) @30kg

 

100 Synchronised Down-Ups

80 DB G2OH (22.5/15) (40 each)

60 Synchronised Air Squats

40 Box Jumps (20 each)

20 synchro sit ups

60-80 yards 2KB front rack carry – 2*24(guy) 2*12(girl)

Sunday 8th

Rest day – walked about 8 miles.

Week Commencing 25092017

Slightly bitty week, had some days that were much slower / lighter than I’d hoped. Lesson learnt – give yourself a couple of days off post competition to recuperate.  Last Saturday involved 4 workouts in one day.  Due to not feeling too battered I had a couple of light days, but no full rest days.  Probably should have taken some rest and a bit more recuperation lie a magnesium bath and some massage / Compex.

I’ll likely give a Compex machine a try at some point as a lot of people rave about these for recovery.

Ended the week pretty strong though with some decent sled work, deficit deadlifts and spicy front rack lunges.

Have a great week guys, remember rest is as important as training!

Monday 25th

Some new variations on shoulder press that also work core and mobility;

Single arm KB shoulder press from lunge – great for working the core!

4*8 reps each arm (alternate legs every 2 sets) @16kg KB

Single arm KB shoulder press from bottom of squat – great for core and mobility!

2*5 reps each arm

 

15 mins steady airdyne – 5 mins just legs, 10 mins legs and arms – very steady just to move.

 

Tuesday 26th

5*5 OHS@60

 

21-15-9

OHS @43

Ring dips

4:40

Slow than last time I did this one – feeling pretty battered.  It’s good to remember that not everyday can be a PB!

 

Wednesday 27th

2k row – 7:24

 

Cable machine

all the 3*10s!

Bicep curls – 23kg

Triceps extension – 26kg

Lat pull throughs – 26 kg

 

3*10 back extensions *20kg plate – focus on speed / explosive movement it’s all in the glutes and hammies!

 

Thursday 28th

3*20 pistols

 

Steady 5km run – 23:00

 

5*10 straight leg TTB

 

Friday 29th

Clean and Jerk practice

2*40,50,60,70,75

5*70 – focus on speed and getting under the bar.

 

‘Randy’ – 75 power snatches for time @35kg

5:11

May have been 80 reps – lost count @55 and couldn’t remember if it was 50 or 55 so went with the lower.

 

Saturday 30th

Deficit Deadlifts

6*5@120kg  about 2″ deficit

 

Sled pushes

2*15 yard push (minimum rest between each 15 yards) @ (on the sled)

40 – 60 – 70 – 80 – 90 – 100 – 110 – 120 – 130 – 140 – 150

4 lengths fast, no rest @40

 

Sunday 1st

Front rack lunges – 20 reps – 10 step forwards / 10 step backwards

1@30

1@40

1@50

4@55

 

Bench press

10@60

4*10@70

 

Barbell row (palms facing towards body)

10@60

4*10@70

 

 

 

Week Commencing 18092017

Week back from a relaxing holiday!  Week ended with a 4 person team competition – The London Throwdown.  This is a really good friendly, fun and accessible comp, highly recommended, teams of 4; 2 guys, 2 girls.

Also took the team white water rafting as part of a team building day, great fun!  Everyone enjoyed it, and no one drowned even though we managed to capsize one of our boats!  Definitely recommend this for some fun and fitness.

Monday 18th

20 mins Airdyne – 700 cals!

Tuesday 19th

‘Glen’

30 clean and Jerk @60kg

1 mile run

10 rope climbs

1 mile run

100 burpees

29:50

5 power snatch @60

10 TTB

• Practice for Saturday workout

Wednesday 20th

Tempo squat – 3 seconds down, 1 second pause, 3 seconds up

5*3@90

Push press

5@40

5@50

5@60

3*3@70

Thursday 21st

White water rafting! – always try new things

Friday 22nd

Light clean and jerk practice

Saturday 23rd

London throwdown team comp!

4 people – 2 guys, 2 girls.

4 workouts!

1 Day!

1. In 10 minutes, complete double ‘Isabell’ – 60 snatches @60/40

+AMRAP Row for cals and TTB

Score = total cals + total TTBWow

If don’t finish Isabell – score = 0

2. Part A – 8 mins to find max clean and jerk

Rest 60 seconds

Part B – 35-25-15

M/F syncro deadlifts 90/65kg

M/F syncro burpees

6 mins cap

3. 8 minute AMRAP

Wall balls

Max cal assault bike

Every 30 seconds – 3 burpees

4. 25 HSPU

50 C2b (M) / pull ups (F)

75 American swings (24/16)

100 Cal assault bike

Wow – great day!

Sunday 24th

7*30 Russian swings@32 – old KB with very thick handle – grip tastic!

Mobility

Week Commencing 11092017

Holiday week!!

Lots of family fun and playing on the beach!

We all love training, but never forget how important some downtime is for you, your body and your family connections!

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 🙂

Week Commencing 28082017

Another fun week!  more running than sometimes – my legs definitely knew bout 2 sessions with multiple 400m runs in!

Couple of lifting sessions and another new variation.  single arm shoulder press while in a lunge – give them a try, really works your core stability as well as your shoulder / shoulder stability!

 

Monday 28th

Tempo pause squat – 3 seconds down, 3 seconds pause, fast up.

1*3@80kg

5*3@90kg

 

Clean practice

5@60

15@70

Not for time, working on form – extension, fast under bar, foot placement

 

3*5 strict pull ups (at least shoulders to bar)

 

3 rounds;

30 seconds battle ropes (alternating hands)

30 seconds KB deadlift @32kg

30 seconds rest

30 seconds battle ropes (both hands at once – very aggressive)

30 seconds KB deadlift @32kg

30 seconds rest

 

Tuesday 29th

8*400m run

60 seconds rest between each run

Total time – 16:12

Slowest 400 – 1:16

 

5 rounds for time;

20 sit ups

15 KB goblet squats @24kg

10 burpees

7:46

 

Wednesday 30th

Rest Day

 

Thursday 31st

Snatch

4@40kg

4@45kg

4@50kg

3@55kg

3@55kg

3@57.5kg

 

Snatch pull

5*2@77.5kg

 

3 Rounds for Time – Surfer on Acid

400m run

21 burpees

6:22

 

Friday 1st

Rope climb practice

7 min EMOM – 1-2 climbs each minute – 10 total

 

AMRAP 17

20 power cleans @50

15 box jumps

10 strict HSPU

5 rounds + 30 reps

 

Saturday 2nd

Step ups – lead leg remains on bench for all reps.  Fast up, control down

5*6 each leg with 20kg dumbbell in each hand

 

Dumbbell single arm shoulder press in lunge – 6 reps each arm, then switch legs

6 sets total.

22kg Dumbbell.

Great for working the core as well as the shoulders!

 

Bench press

5*8@70kg

Press ups – single leg – other leg raised to the side.

6*10

 

Mobility stuff

 

Sunday 3rd

Light + fast sled pushes.  Mixed it up by gripping as near the floor as possible.

Only 40kg on sled – speed focus.

2 lengths  each – you go / I go format

Repeated for 20 minutes.

Added spice by doing hollow hold or 10 box jumps or 15 kb swings during some of the rest periods.

Week Commencing 21082017

I didn’t feel this was a particularly strong week, but looking back it was actually pretty decent and varied.  Another benefit of keeping a training diary vs. just remembering how you feel, you may look back and realise you’d actually achieved more than you thought!

Managed some lifting and kipping practice, front squats, pause squats and jumping squats for some added dynamic movement.  Got some decent strength work, along with overhead stability which is great for the shoulders and core.

How is your training going? Do you keep an accurate record of your progress?

Monday 21st

Snatch practice

3@40

3@45

3@50

3@55

2@60

5*1@65

21-15-9

KB snatch @24

Ring dips

4:28

Practiced passing kb without putting it down – slow, but good practice

Tuesday 22nd

3 mis per station, 2 rounds;

1. 600m run
2. 500m row
3. 50 Russian swings @32
4. 500m ski erg
5. 30 cal assault bike
6. 50 sit ups
7. rest

5*5 front squat@80kg – focus on speed and posture

5*14 double KB overhead lunge @2*16kg

Wednesday 23rd

Rest day

Thursday 24th

Pause squats

5*1@110 no bounce, must drive straight up.  Pause more like 2 seconds, should have aimed for 3+

16 min EMOM;

1. 50 seconds plank
2. 12 front rack lunges @ 2*24kg
3. 12 deficit press ups
4. 10 Dumbbell box step ups 2*22.5kg, 24″ box

Friday 25th

Some kipping practice

6*6 barbell row alternate palms facing in / out

2@60

4@70

12 minute AMRAP;

21 wall balls 20lb ball

15 burpees to a plate

9 c2b pull ups

4 rounds +2 reps

4*10 strict ring dips

4*6 chin ups (palms facing)

4*10 GHD sit ups

Saturday 26th

Jumping squats;

5@30

5@40

5@50

5@60

5@65

2*5@67.5

All the carries

90 yard front rack KB @2*24kg KBs

60 yard overhead carry @2*24kg KBs

120 yard front rack carry @26kg Bulgarian bag

*2

Cable machine;

4*10

Biceps curls @23kg

Triceps rope pull down @26kg

Core;

Alternate

10 hanging leg raises

30 seconds hollow hold

4 rounds

Dumbbell shoulder press – Tempo slow down (at least 3 seconds), fast up

4*6@20kg each hand

Sunday 27th

20 mins airdyne steady pace – 644 cals