C8 W1 D2
Squat 72.5, 82.5, 92.5 5s PRO, then 72.5 5x5
Bench 65x 5x5
Dbell Row 35x 10,15, 15, 10
Technically last weeks workout.
Goals this week, Week 38 (no travel planned)
4 strength (inc today)
3 endurance
Daily Murph prep work (pullups, pushups, squats)
C8 W1 Conditioning day
10 round “cindy”/half murph (sans running) at the park while my daughter played.
Then chased and or carried my toddler and a 15kg rock around the park.
Heart rate stayed nice and high.
Got some swings and some ks to go. Kicking myself i didnt get up earlier today.
Part ii
Run, 2 blocks, with a big hill that reduced me to a walk.
1.16kms, 6:24
Then
20kbell swings a minute at 32kg, 5 rounds.
The run sounds bad enough without the swings
Haha true that. I need to keep building that engine though.
C8 W1 D3
Deadlift 77.5x5,90x5,102.5x5
Trap bar 77.5x 5x5
All supersetted with the below while wearing an 11kg weight vest
Chinsx50,dipsx50
All done in 26mins
Solid.
Thats some decent work in a short time mate. 50 chins with an 11kg vest is no joke.
2 days missed with some curveballs.
Tonight.
C8 W2 D1
Press 47.5x5, 55x5, 60x5, 47.5x 5x5
Clean 50x5, 55x5, 62.5x5
Front squat 62.5x 5x5 (all clwaned from the ground)
Then
10 rounds of 5 pullups, 10 pushups, 15 squats done in 10:23
Then tried some one arm swings with 32kg bell, only did 20 per side. Hits the core hard.
C8 W2 D2
After a day of basically nothing but gardening
Squat 77.5x5 87.5x5 100x5 77.5x 5x5
Bench 70x 5x5
1 arm kettlebell row 32x 50 total reps per side
20 minutes and gassed.
Time to refeed.
Had today off to keep doing DIY stuff at home. So after a day on the tools in the sun,
C8 W2 D3
DL 85x5 95x5 107.5x5
Trap bar 85x 5x5
Chin and dips, 51 reps each, super setted the whole way through.
All while wearing 11kg vest.
All in 25 mins.
Then after that, 100 pull apaprts.
that’s some good old hard work right there.
Yesterday
C8 W3 D1
Press 50x5 57.5x5 65x3 50x 5x5
Ss with 60 total chins
Cleans 52.5x5 60x5 67.5x5
Front squat 67.5x 5x5
All sets taken from the ground and cleaned.
Simple and effective.
Bought another kettlebell today. Can start doing some proper ABCs. Started at 16kg to start light and focus on the reps for now, 2x24 would be too close to my FSL weight on press
Nice one! 16kg can be plenty humbling.
To right, i use the 16 whenever is TGUs etc.
Last night
25mins on air bike 207 cals, avg 191 watts