Week one
3 August 2022
10 rounds:
10 straight leg sit ups
Five press ups, changed to dumbbell floor press @10Kg after three rounds. Press ups where uncomfortable.
Five pull ups
4 August
Built to a barbell floor press of 80kg over 12 minutes
20 minutes, four rounds
In two minutes, 15 calories ski erg arms only and 15 seated dumbbell press at 10kg. Rest three minutes.
5 August
Steady pace
Three minutes Bike
Three minutes ring row
Three minutes ski
Rest three minutes
Two minutes bike, ring row, ski
Rest two minutes
One minute bike, ring row, ski
6 August
15 minutes
Build to a heavy bench press with a two second pause on the chest (70Kg)
Then every five minutes for 20 minutes
In two minutes
90 second max calories ski (arms only) and in remaining time seated dumbbell strict press 12.5Kg each
Rest three minutes
In four rounds of ski calories and number of press totalled 140
Week two
8 August
15 minutes rehab, No. 1 to 8 on my physio exercises
10 minutes movement (5 rounds)
90 secs bike, mostly arms/30 secs seated dumbbell power cleans
10 minutes movement (5 rounds)
90 secs ski, mostly arms/30 secs hanging leg raise
9 August
4 rounds in 15 minutes
15 dumbbell floor press (15Kg) + 15 cals ski, mostly arms
20 minutes movement
10 Dumbbell strict press, seated (10Kg)
20 shoulder taps in plank
20 sit ups, straight legs
10 single arm bent over row (15Kg)each arm
10 August
Full physio rehab
11 August
40 minute EMOM
8 alternate seated dumbbell power snatch (15Kg)
10 cal ski,mostly arms
12 bench dips
10 inch worms with press up
Rest.
12 August
5 minutes
5 times 4 reps sit to stand from a 24” box
40 minute movement
50 seated wall balls 6Kg ball to the wall as high as possible
40 sit ups,straight legs
30 seated high pulls 16Kg kettlebell
20 kipping pull ups
13 August
30 minutes full physio rehab
In 20 minutes,5 rounds
10 seated strict press
5 kipping pull ups
10 cal ski
14 August
15 minutes bike
Rest
Week three
Monday 15 August
15 minute rehab 1-8, then:
3 x 5, 5, 5 drop sets bench press 65, 60, 55
Three rounds:
Three minutes ski hard, three minutes rest
In the three minutes rest, 30 shoulder taps in plank
Tuesday 16 August
15 minute rehab 1-8, then:
In 12 minutes
3 x 5-5-5 strict pull ups. Set of 15 with short rest after reps 5 and 10
In 12 minutes
4 x 5 reps HSPU negatives, hands on 25 plates, kick up lower slowly
21-15-9 cal ski and seated dumbbell press 10Kg
Wednesday 17 August, full rehab only.
Thursday 18 August
Rehab 1-8, then:
15 minutes bench press, build to a heavy single (80Kg)
20 minute AMRAP
20 wall balls, arms only. 6Kg to low target
10 sprawls over bar
5 muscle cleans with 20Kg bar
Friday 19 August
Rehab 1-8, then:
75 leg raises in 4 minutes (3.45)
75 press ups in 4 minutes (3.26)
3 AMRAPs
8 minutes
8 cal ski (40)
8 box overs (40, 12” box)
Rest 2 minutes
7 minutes
6 cal ski (48)
8 kettlebell swings 12Kg (56)
Rest 1 minute
4 cal ski (24)
8 deadlift 20Kg (48)
Saturday 20 August, rest, 15 minutes bike only
Sunday 21 August, full rehab only
Week four
Monday 22 August
Rehab 1-8, then:
Rowman holiday, done on the ski erg
Every 3 minutes for 36 minutes (12 rounds)
60 seconds max effort, metres
2 minutes rest
Total 3,237 metres
Tuesday 23 August
Rehab 1-8, then:
In 15 minutes
3 x 3-3-3 drop sets bench press 70, 65, 60Kg
Bike intervals
3 rounds
2 minutes steady, 3 minutes rest
In the 3 minutes rest, 30 shoulder taps in plank
Wednesday 24 August, full rehab
Thursday 25 August
Rehab 1-8, then:
AMRAPS
In 6 minutes
12 sit ups/4 inch worms
Rest 3 minutes
In 6 minutes
10 sit ups/10 push press 20kg
Rest 3 minutes
In 6 minutes
8 sit ups/8 push jerk 25Kg
Friday 26 August, full rehab only
Saturday 27 August
In 15 minutes
3 x 3-3-3 floor press, 10 second rest between sets of 3 (70Kg)
20 minute AMRAP
10 hanging leg raise
10 press ups
20 kettlebell swings 12Kg
9 rounds completed
Sunday 28 August, 20 minutes bike steady 170 cals
Week five
Monday 29 August
Rehab 1-8, then:
5 rounds
10 hanging leg raises
10 Cals on the rower
Time 7.15
5 rounds
5 strict handstand press ups to one AbMat
10 cals on the bike
Time 8.15
Tuesday 30 August
Rehab 1-8, then
Every 4 minutes for 40 minutes (10 rounds)
Row 450 metres within 2 minutes, rest 2 minutes
Wednesday 31 August, full rehab
Thursday 1 September
Rehab 1-8, then
6 minute EMOM
3 hang power cleans 20Kg bar
4 rounds, every 4 minutes
1 minute bike, push but repeatable
In 3 minutes rest 25 pulls on the ski
Friday 2 September, full rehab
Saturday 3 September
Rehab 1-8, then:
Incline bench press
3 x 1-1-1 drop sets 70, 65, 60Kg
20 minute movement
12 Hanging leg raises
10 cal, Erg of choice
5 Hang power clean, 30Kg
8 rounds
Sunday 4 September – rest
Week six
Monday 5 September
Rehab 1-8, then:
30 minutes to do
20 burpee box overs, stepped burpees and box overs to 12” box
Row 15 to 1 calories
Wallball 1 to 15 reps, 6Kg ball to 10” target, slight dip
Done as 15 cal row/1 wallball all the way to 1 cal row/15 wallballs
20 burpee box overs
Then 2 rounds of:
40 sec hanging leg raise
20 sec plank shoulder taps
30 sec each side, side plank
Tuesday 6 September
Rehab 1-8, then:
20 minute EMOM
Row 9 cals
Ski 9 cals
Bike 9 cals
3 hang power snatch (25Kg)
20 minute EMOM
Row 9 cals
Ski 9 cals
Bike 9 cals
3 hang power cleans (30 Kg)
Wednesday 7 September
Rehab 1-8, then:
20 minute Cindy
5 pull ups
10 press ups
15 air squats (20” box)
10 rounds completed
Thursday 8 September, full rehab
Friday 9 September
Rehab 1-8, then:
Bench press, in 20 minutes
10@50Kg
8@55Kg
6@60Kg
8@60Kg
6@65Kg
4@70Kg
Row
4x400m (1.50 cap) rest 2 minutes between
3x300m (1.20 cap) rest 90 secs between
2x200m (50 sec cap) rest 1 minute between
1x100m AFAP
Saturday 10 September, full rehab
Sunday 11 September, 20 minute bike only
Week seven
Monday 12 September
Rehab 1-8, then:
10 minute EMOM 3xdumbbell floor press AFAP (17.5Kg)
12 minutes, every 90 seconds 3 hang power snatch @35Kg then 10 second bike (get to 70 cadence rpm)
Tuesday 13 September
Rehab 1-8, then:
Every 2 minutes for 16 minutes, alternate:
3-3-3 chest to bar, strict
15 press ups
Every 5 minutes for 20 minutes
20 cal row/20 wallballs (6Kg to 10’ target, squat to 20” box)/15 leg raises(straight leg, kipped)
Slowest time 2 minutes 44 seconds
Wednesday 14 September
Rehab 1-8, then:
In 15 minutes Dropsets, bench press
3 x 5-5-5 (70,65,60Kg)
10 minute bike cadence 60rpm
Every 90 seconds for 12 minutes
3 hang power cleans (35Kg) and 6 Bar over burpees (burpees and bar over stepped)
Thursday 15 September, full rehab
Friday 16 September
Rehab 1-8, then:
40 minute EMOM
10 cal bike
5 kipping chest to bar
12 cal row
6 eccentric press ups
Rest
Saturday 17 September
Rehab 1-8, then,
Every 90 seconds for 12 minutes
5 dumbbell hang snatch left, then right
5 band pull apart overhead squat to 20” box
For time
18-12-6 push press (25Kg), 6 chest to bar
8 minute AMRAP
30 kettlebell swings 16Kg, 20 stepped burpees, 10 cal row
Sunday 18 September – rest
Week eight
Monday 19 September
Consultant appointment with x rays.
Tuesday 20 September
Physio appointment and new rehab exercises
Continuing with 5 minute bike and 2, 3, 4, 8 from existing rehab exercises before class (12 min)
In 15 minutes
3×3-3-3 drop sets squat to 20” box 20, 16, 12Kg dumbbells
8 minute EMOM floor press as fast as possible 3 reps 20Kg dumbbells
10 minute EMOM touch and go power snatch 2 reps 25Kg plus 10 second bike, acc to over 70 rpm
Wednesday 21 September
12 minute rehab, then:
Every 2 minutes for 16 minutes, alternate:
2-2-2 strict chest to bar,10 second rest between 2’s, 8 strict handstand press ups (used an AbMat)
Every 5 minutes for 20 minutes ,3 minute time cap for work 2 minutes rest
25 cal row, 15 push press 30Kg, in remaining time hanging leg raise
52 HLR over 4 rounds
Thursday 22 September new weighted rehab
Friday 23 September
12 minute rehab, then:
In 15 minutes
Drop sets, 3×3-3-3 close grip floor press 70, 67.5, 65Kg
Between sets 30 neutral grip banded row
10 minute EMOM
2 back squats to 18” bench 25Kg
Every 90 seconds for 12 minutes
2 touch and go power cleans, 6 bar over burpees. Step back, jump forward, step over.
Saturday 24 September
12 minute rehab, then:
40 minute EMOM
10 cal bike
6 chest to bar
12 cal row
6 strict handstand press up, 1 AbMat
Rest
Sunday 25 September, weighted rehab
Week nine
Monday 26 September
12 minute rehab, then:
15 minutes, 3 x 10 each leg, single leg box squat from 2 x 20Kg plates, slow and controlled
Between sets 20 shoulder taps in plank position
24 minutes, every 6 minutes (4 rounds)
Ski 500m.
Slowest round 1.49
Tuesday 27 September
12 minute rehab, then:
In 15 minutes 3 x 9 reps floor press 70Kg (bar taken from the rig)
Between rounds 25 neutral grip banded row
Every 3 minutes for 15 minutes
25 cal row then 8 push press 35Kg
3 rounds
1 minute close hand press up, rest 1 minute
1 minute 12Kg kettlebell bicep curl, rest 2 minutes
Wednesday 28 September
12 minute rehab, then
8 minute EMOM
3 reps as fast as possible, power press up to 20Kg plates
10 minute EMOM
1 power snatch 40Kg
15 second bike, acc to 75+ rpm
Thursday 29 September, full weighted rehab
Friday 30 September
Every 2 minutes for 16 minutes, alternate
Strict chest to bar, weighted,1-1-1 could manage 2.5Kg
3 strict handstand press ups
20 minutes movement
5 push press 35Kg, 10 cal mono,15 sit ups
Saturday 1 October
12 minute rehab, then
In 15 minutes, drop sets, bench press
3×1-1-1 (75,70,65Kg)
10 minute EMOM
2 back squat to 20” box as fast as possible
10 minute EMOM
1 power clean 35Kg, 6 bar over burpees. Step back, jump forward, step over.
Sunday 2 October, full weighted rehab
Week ten
Monday 3 October
12 minute rehab, then
40 minute EMOM
8 cal Bike
6 chest to bar
8 cal row
8 strict hand stand press ups, one AbMat
Rest
Tuesday 4 October
12 minute rehab, then:
In 15 minutes, 3 sets
10 controlled step down from 12” box each leg
10 forward lunges
Every 4 minutes for 20 minutes (5 rounds)
300m ski, slowest time 1 minute 1 second
Wednesday 5 October, full weighted rehab
Thursday 6 October
12 minute rehab, then
In 15 minutes
3 x 3reps floor press 75Kg
Between sets,25 band face pulls
Every 3 minutes for 15 minutes
30 cal row, off the rower in 2 minutes, then 6 thrusters to 20” box 35Kg
Averaged 26 cals on the rower
60 sec plate pinch floor press 10Kg, rest 60 sec
60 sec max rep chin up, rest 60 sec
60 sec hollow hold
Friday 7 October
12 minute rehab, then:
In 15 minutes, 3 rounds
10 back squat to 18” bench
10 deadlifts 40Kg
10 single leg RDL each side
Focus on moving well
GRETTEL
10 rounds for time
3 clean and jerk 35Kg
3 burpees over the bar
6 minutes 50 seconds
Saturday 8 October
10 minutes bike, then
In 20 minutes
5 strict press 35Kg
10 bent over row 35Kg
15 hanging leg raise
Every 5 minutes for 20 minutes
In 3 minutes (rest 2)
30 cal row, 10 thrusters 20” box, 25Kg
Sunday 9 October, 25 minute bike
Week eleven
Monday 10 October
12 minute rehab, then
30 minute movement, moderate
15 wallballs 6Kg to 10” target, not full depth
15 cal mono, vary
30 calf raises
3 rounds, in own time
15 seated good mornings 20Kg bar
15m lunge walk
30 banded pull aparts
Tuesday 11 October
12 minute rehab, no bike, then
20 minute EMOM
Row 10 cal
Ski 8 cal
Bike 8 cal
3 power snatch 30Kg
20 minute EMOM
Row 10 cal
Ski 8 cal
Bike 8 cal
3 power clean 35Kg
Wednesday 12 October
12 minute rehab, then
Every 5 minutes for 40 minutes (8 rounds)
Row 500m, 2 minute split time + 25 sit ups
Thursday 13 October, full weighted rehab
Friday 14 October
28 minute AMRAP
Round 1 round 2 round 3 and keep repeating
5 pull ups 5 press ups 5 air squats
10 press ups 10 air squats 10 pull ups
15 air squats 15 pull ups 15 press ups
Squats to an 18” bench, pull ups kipping
10 rounds completed
3 rounds in your own time:
30 second star plank, left and right
60 second shoulder taps in plank
Saturday 15 October
12 minute rehab, then:
In 15 minutes build to a heavy 5 rep back squat
Finished on 60Kg to a 20” box
For Time
21-15-9-15-21 reps of cal row + wall balls
6Kg wall ball to 10” target ,not full depth. Time 9.36
For Time
5 rounds, 12 cal bike + 6 power cleans 35Kg. Time 7.31
Sunday 16 October
20 minute bike + 5, 6, 7, 8 of weighted rehab
Week twelve
Monday 17 October
12 minute rehab, then:
2, 3, 4 of weighted rehab
8 minute EMOM, 3 dumbbell floor press 20Kg dumbbells, 3 toes to bar
12 minute EMOM
10 second ski as fast as possible. Reached over 2000 cal/hour each time.
Tuesday 18 October
12 minute rehab, then:
In 15 minutes,3 rep max push press, 65Kg, really bad form, needs practice
Every 2 minutes for 12 minutes (6 rounds)
In 45 seconds, 10 cal bike + 2 deadlifts at body weight (85Kg)
10-8-6-4-2 using 12.5Kg dumbbells, hang clean and jerk + savikas press + hanging leg raise
Wednesday 19 October
5, 6, 7, 8 of weighted rehab and 30 minute stretch class
Thursday 20 October
12 minute rehab, then:
In 12 minutes, 1 rep max power snatch. 50Kg with good movement.
30 minutes movement
5 hang power snatch 25Kg
10 bar over burpees , jump back and forward, step over
15 cal mono, as you like
2 rounds
60’ single arm farmers carry (20Kg) each side + 20 shoulder taps
Friday 21 October rest/30 minute walk
Saturday 22 October
Hulk DT for time
2 rounds 35Kg
12 deadlift
9 hang power clean
6 shoulder to overhead
2 rounds 50Kg
9 deadlift
6 hang power clean
3 shoulder to overhead
2 rounds 60Kg
6 deadlifts
3 hang power clean
1 shoulder to overhead
Time 9.57
Then 5 minutes max burpee box overs (jumped burpees, step over 20” box) – 45 done
Sunday 23rd October, 30 minute bike
Week thirteen
Monday 24 October
12 minute rehab, no bike, then:
40 minutes movement (10 rounds)
10 cal row
10 wall balls to 16” box, low target
10 cal bike
5 power clean 35Kg
Tuesday 25 October
12 minute rehab, then:
In 15 minutes, drop sets of strict press
3 x 5-5-5 45, 42.5, 40Kg
12 minute EMOM
15 second sprint (87 cal total)
3 rounds
60’ walking lunge
12 savickas press 12.5Kg
Wednesday 26 October, rehab 3
Thursday 27 October
12 minute rehab, then:
In 20 minutes 1 rep max bench press 95Kg
Every 2 minutes for 12 minutes
In 60 seconds 15 cal bike + deadlift 70Kg in remaining time (28 total)
10-8-6-4-2
Dumbbell snatch, alternate 17.5Kg
Floor press 17.5Kg
Hanging leg raise, kipping
Friday 28 October
30 minutes movement
5 overhead squats to 20” box 30Kg
10 plank med ball overs
15 cal mono, vary.
3 rounds
10 bulgarian split squats, each leg, unweighted, as low as comfortable
6 barbell hip thrust 60Kg
18 hollow rocks
Saturday 29 October
12 minute EMOM
4 dumbbell floor press 17.5Kg + 4 toes to bar
Every 5 minutes for 20 minutes (4 rounds)
Row 2 minutes, rest 3 minutes. Max calories ,161 total
3 rounds
60’ single arm farmers carry 24Kg kettlebell
20 shoulder taps, feet on box
Sunday 30 October
15 minute bike, rehab 3
Week fourteen
Monday 31 October
In 15 minutes
3 x 9 each leg Bulgarian split squat, unweighted, as low as comfortable
In between sets 20 second star plank hold each side
20 minute EMOM alternate
10 deadlift 40Kg
8 power clean 40Kg
6 shoulder to overhead 40Kg
Rest.
3 rounds
90 seconds max rep burpee box overs, rest 90 seconds. 48 total.
Tuesday 1 November
40 minute movement
EMOM, alternate
10 cal row
10 wallballs
10 cal bike
5 strict handstand press ups
Wednesday 2 November
In 15 minutes, drop sets:
3 x 3-3-3 squat to 18” bench, dumbbells 20,15,12.5Kg
12 minute EMOM
20 sec max effort bike
2 rounds
60’ lunge walk
10 dumbbell floor press 20Kg
Thursday 3 November, 15 minute bike, steady.
Friday 4 November
In 15 minutes, drop sets
3 x 3-3-3 push press 55, 52.5, 50Kg
Between sets 15 slow band face pulls
Every 2minutes 30 seconds for 15 minutes (6 rounds)
In 90 second window (rest 1 minute)
20 cal bike then max deadlift 80Kg (36 deadlifts total)
6-4-2-1
Dumbbell cleans 15Kg
Dumbbell strict press 15Kg
Hanging leg raise
Saturday 5 November
30 minutes movement, done at 6 out of 10
5 power snatch 40Kg
30 single skips
15 cal mono
In 12 minutes,2rounds
12 split squats each leg 5Kg dumbbells
8 single leg glute bridge each leg
20 hollow rocks
Sunday 6 November
15 minutes Bike, 15 minutes bench press (4 sets 5 at 70Kg)
Week fifteen
Monday 7 November
16 minute EMOM, alternate
5 Dumbbell floor press as fast as possible 17.5Kg
5 Toes to bar
Every 4 minutes for 20 minutes ( 5 rounds )
1 minute max cal row, rest 3 minutes – total 129 calories
Tuesday 8 November
In 15 minutes, split squats
3 x 3 reps each leg 15Kg Dumbbells
Between sets 30 second star plank each side
14 minute EMOM, 40Kg
14 deadlift
12 hang power clean, reset rather than bump off thighs
10 shoulder to overhead
12 deadlift
10 hang power clean
8 shoulder to overhead
Rest 1 minute, then repeat
3 rounds, 60 seconds max rep bar over burpees, rest 60 seconds – Total 36
Wednesday 9 November
40 minute EMOM 45 seconds on, then change:
13 cal row
15 wallballs
11 cal bike
2 squat cleans to 18” bench 40Kg
Thursday 10 November, 15 minute bike and rehab 3
Friday 11 November and Saturday 12 travelled to La Santa, Lanzarote.
Spent 1 week there.
Sunday 13 November
9.00am 1 hour mobility session
10.00am Crossfit conditioning –
Every 4 minutes 10 burpees while completing:
50 air squats to 18” box
25 devil press 12.5Kg
50 sit ups
50 kettlebell swings 20Kg
50 dumbbell deadlifts 12.5Kg
50 dumbbell snatches alternate arm 12.5Kg
25 Devil press
50 jumping lunges
800m bike
30 minute time cap (finished the snatches, very tired and very hot)
3.00pm senior TRX
4.00pm stretch and relax
Week sixteen
Monday 14 November
9.00am Body balance (mix of tai chi, yoga, pilates)
3.00pm circuit fusion,4 rounds,
6 minute EMOM
Sit ups, weighted lunge, press ups, shuttle run, kettlebell straight arm raise, rest.
5.00pm dance fitness.
Tuesday 15 November
9.00am mobility
11.00am aqua jogging
3.00pm TRX
5.00pm stretch and relax
Wednesday 16 November
9.00am body balance
11.00am ariel fitness
3.00pm functional swim fitness
Warm up 3 rounds,
100m swim,10 air squats,10 inch worms,10 sit ups. Then:
Circuit swim 2 rounds of 2 minutes on, 30 seconds rest. Where there are 2 exercises, complete 1 minute of each.
Swim
Kettlebell swing + squat with high pull
Devil press + glute bridge
Sit up + hand release press up
Pool muscle up + pool v up
Thursday 17 November
9.00am mobility
11.00am ariel fitness
3.00pm crossfit conditioning
Ski 3000m + every 3 minutes 10 dumbbell thrusters and 8 box overs, both exercises to a 20” box
5.00pm stretch and relax
Friday 18 November
10.00am pilates reformer
11.00am fitball
3.00pm deep water aqua
Saturday 19 November
9.00am TRX,EMOM
4 rounds, run, chest press, squat jumps, rows
4 rounds, plank, mountain climbers, hand release press ups, high knees
Sunday 20 November, moved to new hotel, day off.
Week seventeen
Monday 21 November, CrossFit Lanzarote
Pairs Competition workout 1
1 minute each max deadlift, score weight x reps. (single bar used, 30 seconds to swap weights between each partner, 2.30 total time for both goes) 12 minutes time cap for whole workout.
Straight into you go I go, 3 rounds each, of:
10 wall balls, 10 pull ups, 10 bar over burpees
Pairs competition workout 2
2200m row, time cap 12 minutes.
Every 2 minutes 5 synchronised burpees + swap rower.
Pairs competition workout 3
10 minute AMRAP
While 1 partner works other partner must hold their kettlebell in front rack.
10 toes to bar, 20 double unders, 15 kettlebell swings
Tuesday 22 November, CrossFit Lanzarote
In 15 minutes, 3 rounds of:
8 bench press 60Kg, 8 RDL 40Kg, 60 second plank hold
Pairs competition workout 4
For time, 12 minute cap
Total reps done in order, split reps between athletes as you like
100 box overs
80 sit ups
60 single arm dumbbell snatches
40 cal bike
20 synchronised thrusters
Wednesday 23 November, walking up volcanoes.
Thursday 24 November
In 15 minutes,
4 x 2strict press 55Kg, then max strict press 55Kg when fail straight into max push press.
20 minute EMOM
10 cal row
2 front squats from the floor 42.5Kg
6 Toes to bar
12 cal row
4 front squats
8 toes to bar
15 cal row
6 front squats
10 toes to bar
Rest 1 minute, repeat.
Friday 25 November, Saturday 26 travel back to the Isle of Man
Sunday 27 November
Athletes briefing for pairs competition on 3 December, then 30 minute bike, steady.
Week eighteen
Monday 28 November
Power snatch
40Kg every 30 secs for 90 secs (3 lifts) rest 90 secs
45Kg every 45 secs for 3 minutes (4 lifts) rest 60 seconds
50Kg every 60 seconds for 2 minutes (2 lifts)
16 minute EMOM, alternate
3 strict press 30Kg as fast as possible
3 strict chest to bar as fast as possible, banded
For time,
5 rounds,12 cal bike + 5 deadlift 80Kg – 4 minutes 38 seconds
Tuesday 29 November
In 15 minutes
9-7-5-3-1 back squat, power clean 9 of each, 7 of each etc 40Kg both
Bike, 3 rounds of:
2 minutes easy, 30 second sprint, 90 seconds easy, rest 4 minutes.
Wednesday 30 November
30 minute stretch class, back, hips and shoulders
Weight lifting workshop first 2 clean pulls, heavy.
Thursday 1 December
In 15 minutes, 3 rounds
6 bench press 65Kg, 6 RDL 60Kg, 30 second side plank each side
Every 6 minutes for 24 minutes, each round time cap 3 minutes, rest 3 minutes.
12 cal bike 15 wall balls, 10 cal bike 12 wall balls.
Friday 2 December
Coaching and rest.
Saturday 3 December
Ran masters pairs competition at our box.
Sunday 4 December
In 15 minutes, Strict press
4 x 1 rep 60Kg, then max rep strict into max push press 60Kg
30 minute bike, steady.
Week nineteen
Monday 5 December
9 minute max cal row – 162 cals
9 minutes, 4 rounds
3 box jumps 24” box, step down
6 slow alternate shoulder taps
9 hollow rocks
In 20 minutes:
4 x 8 reps each leg split squats 10Kg dumbbells. Rear leg not raised.
Practice gymnastic movements between rounds
Tuesday 6 December
16 minute EMOM, alternate
4 strict chest to bar, as fast as possible (banded)
4 strict shoulder press as fast as possible 40Kg
For time
21 cal bike, 12 bar over burpees, 9 deadlift 90Kg
15-9-6
9-6-3
First time jumping over the bar, my time 6.43
3 rounds
20 sit ups, 30 sec lunge hold each side, knee 2” off floor
Wednesday 7 December
30 minutes stretch
Snatch workshop, first 2 pulls plus shrug. Heavy.
Thursday 8 December
In 15 minutes, power snatch
4 x 1 high hang, 1 low hang, 2 overhead squats. 35Kg.
12 rounds for time
17 cal bike + 10 kettlebell swings 24Kg
21 minutes 57 seconds
Friday 9 December
In 15 minutes, back squat working off 70Kg
10 reps 65%, 8 reps 70%, 6 reps 75%
In 12 minutes, push press working off 60Kg
4 reps 70%, 2 reps 90%, 4 reps 80%, 2 reps 95%
4 minute AMRAP
4 hang power snatch, 6 toes to bar
4 rounds
This is the last workout I posted as I could do the workouts as written. I still scaled or changed movements but I could follow our box programming again.
I will continue to comment on improvements as they happen (fingers crossed) and achieving bits I am aiming for.
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