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!

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Week Commencing 17072017

Monday 17th

Rest day

Tuesday 18th

20 mins airdyne – 700 cals 🙂

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)

WOD;

50 cal row

50 wall balls

50 burpees

50 sit ups

9:13

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

2*60

2*70

1*80

5*85

20 minute EMOM

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

Week Commencing 10072017

Pretty low volume week, other than Saturday.  Went to the Lulu Lemon Sweatlife event.   Tried 4 completely new classes – psycle, posterior chain (basically a new take on bums legs and tums.. not what I expected but fun), RowWOD, and a flow / handstand class with LIFT the Movement.

The session with the LIFT guys was absolutely epic, these guys really know their sh*t.  I can’t recommend them enough!

Monday 17th

Rest day

Tuesday 18th

20 mins airdyne – 700 cals 🙂

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)

WOD;

50 cal row

50 wall balls

50 burpees

50 sit ups

9:13

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 – animal flow and handstand practice – LIFT the Movement

45 min RowWOD class

Plus cycled about 8 miles to / from event

Sunday 23rd

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

2*60

2*70

1*80

5*85

20 minute EMOM

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