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!