Workouts for the week

Monday

Warm up with light jog and dynamic stretches, kettlebell swings.

Back focus. Biceps.

5 x 6 reps, 60 secs rest.

Deadlift, 100kg

Single Arm Row, 25kg db, superslow

Then 3(SS) x 

10 Rows Ups, Olympic Rings

10 SAR,  20kg KB

10 Bicep curls, barbell, 15kg

with 60 seconds rest between each superset.

Wednesday

All over routine with upper body focus.

Warm up, 5 minutes of skipping. 

Then 

2 x 10 deadlift with 40kg

2 x 20 kb swings with 20kg bell. 60 secs rest

3 x 6-8 with 90 secs rest

hang clean - 60kg

10 minutes of pressups on Olympic rings, feet on box, low rings, as

10 reps on a minute, should be to fail.

managed 10, 10, 10, 10, 10, 9, 7, 6, 5, 5

3 x 10 row ups, 60 secs rest.

As you can see I try to balance out each workout. Back focus Monday, Chest focus Wednesday.

Also Monday, I did a 30 mile bike ride at tempo and then Forest Fit session in the evening.

Wednesday, Forest Fit session in the morning, did workout about an hour after that. Press ups on rings to complete failure, unable to push up from the floor in a regular press up position! Job done!!