Another hectic week. Work now getting in full Christmas🎄🎅 stride. Think I done a workout just carrying some of the parcels to the doors. So Again gritted my teeth and just got it done. My new programe started today so I just had fun with the rest of the week. My favourite was Friday. I also liked today's, day 1 of new programe and already love it. I need to up my running. Really felt off the pace this week. So I'll have to tweek a few things now to keep that up. Hopefully!!!!
Monday
Rest day
Tuesday
Arnie press 4 sets x8 reps (10 15 15 15)
Clean shoulder jerk 4 sets x10 (10 10 12.5 12.5)
Seated shoulder press x3 sets x10 (10 10 10)
Front raise 3 sets x12reps (5 5 5)
Side raise 3 sets x12reps (5 5 5)
Rear delts 4 sets x12 (12.5 12.5 12.5)
Barbell Indy single arm 4 sets x10 (10 15 20 20)
Wednesday
Run 4.2k 21m 21 sec 5.11 pace
Thursday
Footie 3.5k
Friday)) ll(strength testing) (amazing)
Rack pull 4 sets (10x 100kg 8x110kg 6x120kg 4x130kg)
Lat pull ups 4 sets (3 3 3 3)
Single arm row 4 sets @40kg (x5 x6 x7 x10 )
21 bicep curl 2x21 (1st 14@15kg last 7 @10kg)
Tricep dips full 2x 10
Saturday
Rest day
Sunday
Bench press 4 sets x8 (60 60 60 60)
Overhead press 4 sets x8 (30 30 30 30)
Side raise 4 sets x12 (7.5 7.5 7.5 7.5)
Tricep pull down 4 sets x12 (10 10 10 10)
Diamond press 4 sets x12 (15 15 15 15)
Skull crushers 4 sets x15 (5 5 5 5)
🏃♂️Sprints 🏃♂️ 1k warm up 10x100m sprints, warm down (fastest sprint pace 2.15, slowest 3.01)
RowAlong’s 10k rowing plan