Week Commencing 17072017

Monday 17th

Rest day

Tuesday 18th

20 mins airdyne – 700 cals ūüôā

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 Рpsycle, 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 ūüôā

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 01052017

Hey Guys and Gals!

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 ūüôā

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!

 

Monday 1st

5 *7 single arm dumbell press

  • While holding a 24kg kettlebell in front rack with other are.

1@20kg dumbell

4@22kf dumbell

 

4*7 thumbs down reverse flies @12kg dumbells

4*10 Deadlift @110

20 mins steady watt bike

 

Tuesday 2nd

10 min AMRAP

8 thrusters @20kg

8 box jumps @24″

14 rounds + 3 box jumps

 

Max effort unbroken TTB – 33

 

7 minutes burpees..

141

 

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

 

Wednesday 3rd

5*5 Overhead Squat

1*5@55

4*5@65

 

21-15-9

Shoulder to overhead @60

Chest to bar pull ups

6:46

All shoulder to overhead unbroken

Still need to work on chest to bar!

 

Some handstand walk practice

 

Thursday 4th

Rest day

 

Friday 5th

Airdyne intervals;

3*5 minutes @83-85rpm

3*2 minutes @90-92rpm

2 minutes rest between each interval

 

Saturday 6th

This has been a pretty long week РToday was an example of having to listen to my body!  Plan was back squat 5*2@117.5kg

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.

Back squat

2@115

2*2@117.5

1@117.5

2@110

2*4@100

 

Front rack lunges @55kg

4*8 stepping forwards

4*8 stepping backwards

 

100 80kg tyre flips for time

3 burpee EMOM

6:25

 

Swim – 20 lengths

 

Sunday 7th

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

 

3 rounds;

20 lateral box jump overs @18″ box

30 yards walking lunge

20 * 15kg slam balls

Week Commencing 06032017

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 ūüôā

Monday 6th

Rest day

Tuesday 7th

FOR TIME

100 Sit Ups

90 Air Squats

800m Run

70 Walking Lunges

60 HRPU

50 KBs (24/16)

40 Burpee Broad Jumps

30 Box Jumps

20 T2B

10 Pull Ups

21:52

Wednesday 8th

Snatch-Hang Snatch-Overhead Squat Complex

Perform complex every 90 seconds

6@50kg

6@55kg

6@60kg

Narrow stance squat (arse to grass ūüôā )

5@60

5@90

5@100

3*3@105

All done in lifters for a change.

Thursday 9th

Clean practice

Warm up

4@80

6@85

10@80

3@70 – focus on speed

Run 2.4km in weighted vest

Friday 10th

Rest Day

Saturday 11th

Chopping down trees!

Bench press

10@40

10@50

10@60

10@70

3*5@80

Shoulder accessory work

Front / side / rear delt work

Bicep curl and Triceps extensions

5*10@16kg dumbells

Sunday 12th

‘Santiago’

7 Rounds:

18 DB Hang Squat Clean (15kg/10kg)

18 Pull Ups10 Power Cleans (60/40)

10 HSPU

30:08

Yoga class!