Week Commencing 17072017

Monday 17th

Rest day

Tuesday 18th

20 mins airdyne – 700 cals ūüôā

Wednesday 19th

4*4 power snatch @55kg

5*3 snatch high pulls @65kg

(for both – can’t let go of the bar between reps in each set)


50 cal row

50 wall balls

50 burpees

50 sit ups


Thursday 20th

5*2 Split Jerk @85kg

10 min AMRAP

10 snatches @35kg (must be full, not power)

50 double unders

5rounds + 6 reps

Friday 21st

Rest / active recovery – walking and cycling

Saturday 22nd

All the fun and different workouts today at SweatLife

45 min psycle class

45 min ‘how to train the posterior chain class’ (turned out to basically be modern bums legs and tums, but some good ideas!)

45 min Flow / movement class – animla flow and handstand practice

45 min RowWOD class

Plus cycled about 8 miles to / from event

Sunday 23rd

Looong pause front squat (at least 5 seconds) 10*1





20 minute EMOM

13 yard sled pull + 13 yard sled push (dictated by the length of the rope)

Week Commencing 03072017

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!

Monday 10th

Rest Day

Tuesday 11th

7 minutes max effort burpees to a target

  • 104

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

Wednesday 12th

Rest day – some gentle cycling.

Thursday 13th

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

Friday 14th


OHS @42.5



Kipping practice

5*1 OHS with 15 second pause at the bottom – just using the same 42.5kg bar from before

Saturday 15th


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.

10 rounds

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

Sunday 16th

5*5 backsquat EMOM2



1*5 5 second pause back squat @80

6 rounds;

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

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