Cross > Weights

Strength phase with supersets - week 11. Week ending 29/01/23
(STILL need to book another PT session)

Dead lift
Warm up - 1 x 10 @ 39Kg
4x 5 @ 63Kg

THIS WEEK - kept at 63Kg. Felt really heavy but I did it. Quads felt it most, possibly tired from the brisk walk earlier

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, slightly wobbly on L side

Landmine/BOR
Landmine 27Kg on bar x6
BOR 14Kg - x8
4 sets ES.

THIS WEEK - kept same. Did 4th set on both sides = L side felt stronger somehow.

Straight leg deadlift / weighted get ups
Straight leg deadlift - 2x14kg db x 6
Weighted get ups 14kg db - from bench x6
4 sets

THIS WEEK - upped weight, reduced reps for both

Cool down/mobilisation
Windmills (6Kg) x5 ES - 4 sets

THIS WEEK - kept same