Wednesday morning
General upper body strength stuff
Wednesday night - Squats
Mixed bag again .....4 sets of 7.
Target was to hit 7 reps at your 5 rep max from 2 weeks ago.
I wasn't comfortable at all last night - just tired feeling from the start
Supposed to be 120kg sets.
7 @ 115kg
6 @ 120kg
4 @ 120kg
5 @ 120kg
Then 20 rep @ last weeks weight plus 2.5kg....
I got 18 reps @ 92.5kg.....just ruined after that. Lost count in my head at about 12 reps and thankfully my spotters kept count......This program just hasn't suited me so far, last one was great.
So all in all - not the best night but progress none the less.
Thursday
PT Session - weakness work - gymnastics
Some shoulder work
Then working on kipping pull ups.
Managed to get a bit of progress with them and smashed out 8 reps for a PR (previous was 4!!)
Then some bench/farmers carrys etc.
Friday
Conditioning class
20 min blast
Team of 3 -
ski cals/ball slams(15kg)/reebok step jump overs.
10 reps on each/then 20 /30/ 40 etc - go as far as you can between you. So could mix it up how we wanted. Sweaty work as always
Barbell Class
Warm up
Squat cleans
- 3 reps every minute at 65% of 1RM - 60kg for me - 10 rounds - all hit
- 2 reps every 90 seconds @ 80% - first 4 rounds at 75kg, then 80kg for last 3 rounds. - all hit
- 1 rep every 2 minutes progressive lifts
hit 80/82.5/85/87.5/90/93kg
Happy with that - another 0.5kg PR! - moving slowly towards the 100kg target.