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


25 burpees to a plate

2 rounds + 400m run


100 ab mat sit ups for time



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


12 deadlifts

9 hang power cleans





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




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



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



OHS @43

Ring dips


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


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


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


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






Bench press




Barbell row (palms facing towards body)






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


30 clean and Jerk @60kg

1 mile run

10 rope climbs

1 mile run

100 burpees


5 power snatch @60

10 TTB

  • Practice for Saturday workout

Wednesday 20th

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


Push press





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

  1. 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

  1. 8 minute AMRAP

Wall balls

Max cal assault bike

Every 30 seconds – 3 burpees

  1. 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!


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


Cable machine

Super set


Bicep curl @28kg

Triceps pushdown @38kg

With E-Z bar

Cable machine Lat pull through w/ E-Z bar


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


20 DL

20 BJ


15 DL

15 BJ


10 DL



Friday 7th

Clean practice



Focus on foot position and speed round the bar

Saturday 8th

Front rack lunges sets of 10

Alternate sets – step forwards / step backwards





Strict press



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.




Clean practice



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



Wednesday 30th

Rest Day


Thursday 31st









Snatch pull



3 Rounds for Time – Surfer on Acid

400m run

21 burpees



Friday 1st

Rope climb practice

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



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


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



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








KB snatch @24

Ring dips


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



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;







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


Cable machine;


Biceps curls @23kg

Triceps rope pull down @26kg



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