Week Commencing 14082017

1st weeks training being 43..  Still think I’m somewhere in my 20s!  Training as well as ever, only changes being my focus on longevity and ‘functional bodybuilding’ + accessory work.

Good week of training, Tuesday’s pause squats were not the best idea after Monday’s thrusters – the struggle was real!

Introduced another new variation – Psoas March – look it up and give it a try..  We made it more spicy by holding a hollow position with lower back pressed to the floor and shoulders off the floor.

 

Monday 14th

5*3 strict press @55kg

 

6 rounds for time;

13 thrusters @42.5

14 pull ups

11:21

 

Tuesday 15th

Pause squats

1*3@100

2*3@105

1*2@105

1*3@100

1*5@80

 

5 mins rest

 

2 mile run

14:20

 

4*6 dumbbell strict press @22.5kg

Hold 20kg KB in front rack with other hand

4 sets each arm

 

5*5 snatch grip deadlift – supinated grip

 

Barbell row

4*5@60

4*5@70

Alternate palms facing in / out each set

 

Wednesday 16th

Rest Day

 

Thursday 17th

Max height box jump – 100cm

Not by best effort by far – definitely lacking a spring in the jump today!

 

3 rounds for time;

21 Deadlifts @bodyweight (75kg)

21 box jumps @24″

21 American swings @24kg

7:59 !

 

4*20 Psoas March in hollow rock with band around feet

 

5*6 single arm ring row (5 sets each arm)

4*10 rear leg raises on GHD

 

10* 60kg Dball to shoulder

 

Friday 18th

EMOM 10 – Clusters

10-1 (reps – 10 first min, 1 last min)

Weight increases each minute

20-25-30-35-40-45-50-60-70-75

Should have gone a little heavier or made bigger jumps, had 80 or 85 in the tank.

 

3 Rounds For Time

75 DUs

50 air squats

25 TTB

10:20

 

4*7 alternate dumbbell bench press @25kg each hand

2 sets resting arm at the bottom

2 sets resting arm at the top

 

5*10 reverse hyper, no weight

 

Saturday 19th

Rest / active recovery.

2 mile jog with light rucksack

 

Sunday 20th

12 * sled pull / Sled push ~13 yards each way @60kg on the sled

 

4*8 cable curl @23kg

4*8 cable rope triceps pull downs @26kg

(superset)

 

4*8 single leg back raises with 10kg plate.  (4 sets each leg)

4*8 leg raises

Week Commencing 07082017

Birthday week 🙂 Hit some heavy looong pause squats, and tried a completely new movement – single leg strict toes to bar – give them a try!

Monday 7th

5*5 pause back squat @100. at least 3 second pause

Squat clean + split jerk @60 – lift every 20 seconds for 10 minutes (30 c+J)

Barbell bicep curl

5*10 @25kg – light, focus on slow, controlled movement.  Very still body.

 

Tuesday 8th

EMOM 12 – run 200m

Best time 26s

Average time ~32s

 

For time

50 Thrusters @20kg

40 burpees

30 medball cleans @20lb

20 pull ups

10 TTB

7:10

 

4*5 tempo Arnold press @20kg

Superset with

4*8 reverse flies @20kg (thumbs down)

 

Wednesday 9th

20 mins steady Airdyne, basically rest day / active recovery

 

Thursday 10th

Snatch

50*2

55*2

60*2

65*2

 

3*5 snatch pull@85

 

5 Rounds for Time;

10 power snatch @35

10 box jump overs@24″

5:08

 

Friday 11th

3*10 single leg TTB – alternate legs – 5 each leg per set

3*10 kipping TTB

 

EMOM 7;

5 deficit HSPU

 

Team WOD (teams of 3);

Bench press 5000kg

400m Farmers carry 2*32kg KB

300 Dus

200 sit ups

100 russian swings @32

 

Saturday 12th

5*6 Front squat – 2*28kg KBs in front rack – slow down, fast up

5*6 Bulgarian split squat (each leg) – 2@28kg KBs held at side

 

3*10 back raises @26kg dumbells

4*10 leg raises

 

10* 2 length sled push – 40kg on sled – speed not weight.

 

Sunday 13th

Rest day.

Also Birthday! 🙂

 

Week Commencing 24072017

Another fun and varied week with everything from squats through cardio to tyre flips and dragging heavy bags.  Always mix it up and make your workouts fun! 🙂

 

Monday 24th

Rest Day

Tuesday 25th

6*600m Run

Rest 90 seconds between runs

~18 mins

 

5 rounds;

25 sit ups

20 Russian swings @32kg

10 burpee pull ups

12 min cap

4 rounds + 50 reps

 

5*10 strict ring dips

5*10 dumbell curls @15kg (not alternate – both arms together)

Wednesday 26th

30 mins steady airdyne @~70rpm

 

5*6 single arm KB rows @32kg

 

Thursday 27th

Unstable yolk carries w/barbell – hang 2*16kg kettlebells from the barbell.

Walk from one side of the rig to the other – approx. 20feet

2@102kg

2@152kg

2@182kg

2@202kg

2@222kg

2@232kg

 

2 rounds;

20 cal row

20 american swings@24kg

20 STOH @45kg

  • Was supposed to be longer but ran out of time

 

Friday 28th

Back squat

5*2@110kg

4*3 Pause squat (at least 5 seconds pause) @80

  • Alternating sets of normal stance and narrow stance

 

3*10 strict pull ups

2*10 strict chin ups

 

5*5 tempo shoulder press @42.5kg  – 3 seconds up, 3 seconds down

 

Saturday 29th

Step up / step down / reverse lunge 6*6 (3 each leg)

3*6 @ 1*24kg KB front rack

3*6 @ 2*16kg KBs front rack

 

Beast walk + heavy bag pull

2*15 yard @25kg bag

5*15 yard @25kg bag + 2kg bulgarian bag

 

Battle ropes – 30 seconds on / 30 seconds off 6 round

  • Alternate both arms together / alternate arms

 

50 *80kg tyre flips

 

5 rounds

10 DB snatch @24

30 mountain climbers

3:38

 

Sunday 30th

Super set;

Bench press 5*10@65kg

Reverse flies (thumbs facing down) 5*12@8kg

 

10 minutes elliptical – hard effort

 

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)

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

-85kg

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

21-15-9

OHS @42.5

Burpees

3:47

Kipping practice

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

Saturday 15th

10*

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.

Repeat.

Some mobility work

Sunday 16th

5*5 backsquat EMOM2

3*5@100

2*5@105

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 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 – working 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