Fri 6th Jan 2023 at 2:00pm by TeeBee
Cross > Weights
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Time
1:10:00
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Surface
Road
Notes & Comments
Strength phase with supersets - week 8. Week ending 08/01/23
Dead lift
Warm up - 1 x 10 @ 41Kg
4x 5 @ 61Kg
THIS WEEK - kept weight same
First couple of reps felt really hard again, but much easier by 4th set
Shoulder warm up
Reverse fly (1kg) x10
Bodyweight Windmill x5 (L)
Reverse fly (1kg) x10
Bodyweight Windmill x5 (R)
4 sets
THIS WEEK - kept same
Fly/Chest press
Lie down fly with 2x1 Kg plates x10
Chest press with push 10kg x8
3 sets
THIS WEEK - Upped chest press reps to 8
Landmine/BOR
Landmine 25Kg (on bar = 34Kg) - x10 low squat, keep still, move arms only
BOR 14Kg - x6
3 sets ES, plus extra set for L side BOR only
THIS WEEK - upped weight BOR weight, reduced reps
Straight leg deadlift / weighted get ups
Straight leg deadlift - 2x12kg db x8
Weighted get ups 12kg db - from bench x8, keep upright
4 sets
THIS WEEK - upped reps to 8
Cool down/mobilisation
Windmills (6Kg) x5 ES - 4 sets
THIS WEEK - kept weight same
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