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!
20 mins airdyne – 700 cals 🙂
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 sit ups
5*2 Split Jerk @85kg
10 min AMRAP
10 snatches @35kg (must be full, not power)
50 double unders
5rounds + 6 reps
Rest / active recovery – walking and cycling
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
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)
Another fun week with plenty of variety. We had some overhead squats mid week which is something I have not hit for a while, so will remember to include them more often!
Snuck in a bit of swimming as well – something I’m definitely not great at! – as they say work on your weaknesses 🙂
Had a reminder on Saturday that you sometimes have to listen to your body, was quite a long week in and out of the gym and I had to really back off on the squat weight / volume I had planned to hit. Yes follow your programme, but also always listen to your body!
5 *7 single arm dumbell press
While holding a 24kg kettlebell in front rack with other are.
4*7 thumbs down reverse flies @12kg dumbells
4*10 Deadlift @110
20 mins steady watt bike
10 min AMRAP
8 thrusters @20kg
8 box jumps @24″
14 rounds + 3 box jumps
Max effort unbroken TTB – 33
7 minutes burpees..
Strong man – heavy slam ball lifts;
10 reps 60kg slam ball over alternate shoulders
20 reps 60kg slam ball lift to shoulder height and drop
5*5 Overhead Squat
Shoulder to overhead @60
Chest to bar pull ups
All shoulder to overhead unbroken
Still need to work on chest to bar!
Some handstand walk practice
3*5 minutes @83-85rpm
3*2 minutes @90-92rpm
2 minutes rest between each interval
This has been a pretty long week – Today was an example of having to listen to my body! Plan was back squat email@example.com
Actual did not work out. But rather than push through with bad form I backed off and got on with the rest of the workout.
Front rack lunges @55kg
4*8 stepping forwards
4*8 stepping backwards
100 80kg tyre flips for time
3 burpee EMOM
Swim – 20 lengths
Dumbbell bench press
Single arm dumbbell row
4*10 of each@34kg dumbbells
4*10 Single arm Arnold press @ 18kg dumbbell while holding 24kg kettlebell in front rack @18
Threw in a couple of rest days this week and some solid training. Mixed it up at the weekend by chopping down a couple of trees then cutting them into manageable pieces. Also tried a yoga class on Sunday – mobility and rolling should be considered a key part of your program 🙂