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
- 5@45, 3@50, 1@55
- 5@50, 3@55, 1@60
- 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!
CF Masters Adventures 