Had to shuffle the training around a little this weekend. I had planned on a clean and deadlift workout on Friday but due to a family emergency and other commitments things had to change.
Sled dragging. 60lb.Sled approx 1 mile. There's a meadow near my house where I walk my dog. I carry the sled on my back about 1/4 mile to the meadow before dragging. Usually I sprint but today I just went steady, forwards and backwards. The grass makes this tough and this was increased by the fact that snow melt has made the meadow very muddy and sticky. This was a good session as I needed to walk the dog and had little time ? all done in 30 mins, good training economy which is essential for us old 'uns with families, work, etc.
Got the clean and deadlift workout in.
Warm up: 2 mins shadow Muay Thai, resistance band separations, dislocates, tornadoes and face pulls. Fire hydrants, mountain climbers, hip flexor stretch, glute/piriformis stretch.
Power cleans, 5 x 5, 47kg, 67kg, 77kg, 82kg, 67kg.
Deadlifts. 5/3/1 '1' week. Working up to 12 x 120kg.
Anti-rotation barbell twists. Sets of 20.
Boxing & Muay Thai on the top & bottom ball and heavy bag. 14 x 2min 30 sec rounds with 30 secs. Rest between rounds.
Ab wheel rollouts, sets of 10.
Monday rest ? I take my youngest daughter to Judo and don't get in until 9pm. Feeling good despite little sleep last night, tonight should be bench night though assistance work might be from Wendler's 'Jack Shit' template....