Fri 20th Jan 2023 at 2:00pm by TeeBee
Cross > Weights
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Time
1:15:00
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Surface
Road
Notes & Comments
Strength phase with supersets - week 10. Week ending 22/01/23
(really must book another PT session)
Dead lift
Warm up - 1 x 10 @ 39Kg
4x 5 @ 63Kg
THIS WEEK - upped to 63Kg. Felt heavy but doable - GO ME!
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 - kept same, still challenging on L side
Landmine/BOR
Landmine 27Kg on bar x6
BOR 14Kg - x8
4 sets ES.
THIS WEEK - Upped landmine weight, reduced reps. Increased BOR reps. Did 4th set on both sides feels much less uneven now.
Straight leg deadlift / weighted get ups
Straight leg deadlift - 2x12kg db x10
Weighted get ups 12kg db - from bench x10
4 sets
THIS WEEK - upped reps, felt straightforward.
Cool down/mobilisation
Windmills (6Kg) x5 ES - 4 sets
THIS WEEK - kept same
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