Week 4
Thursday 14-2
Warmup
O/H Squats x 8
Low Lateral Squat x 8e
O/H rev lunge x 6e
RDL to snatch x 8
Drop Lunge x 6e
Sots Press x 8
1. Pullups (Vary grip) 6 x 5
1 x 5 chin
2 x 5 pull
2 x 5 mix
1 x 5 chin
better quality reps
2. Barbell Bench 6 x 5
1 x 5 x 154
3 x 5 x 176 - PR for this year, was pretty easy
2 x 5 x 154 - too light
3. DB step up 3 x 10/leg
3 x 10e x 22lbe
4. 1 arm snatch 5 x 5e
5 x 5e @ 36lbs -
will have to bump up the weight
5. Knee tucks
3 x 12
6. Boxing
3 x 60secs
- Good workout, pullups are coming along, not rep progression but im putting on weight so im pulling more.
- bench is getting back slowly, im happy to take it slow cause i rushed it at times last year and it stalled my progress.
- will probably do something quick on saturday morning boxing/sandbag stuff.
then a new workout on monday.