Tuesday October 13th Workout

Reps 25-20-15-10-5

Bench Press
Bulgarian lunge
Row
double KB clean and press

increase weight as you progress through the rep range

Sun Oct 11th Workout

Stadiums

warmup
6 x stair runs (alt between small and large steps)
sqts up large stairs, with resisitance
sqt jumps up large stairs
step up with KB shoulder presses
jump sqt to step plus KB snatch, 10 reps. Follow with sprint up steps.
Relay sprints on track
Push up rows with KBs
1/2 Turkish getups.

Friday 9th Oct Workout

Sandbag lunges 3 sets each leg
Sandbag Turkish getups
Hamstring ball routine
King Kong Curls 3 sets each side
Single leg overhead tricep 3 sets each side
6x100m sprints

Thurs Oct 8th workout

Rest Day

(is there such a thing?)

Take the time to stretch and do all the small prehab type exercises to maintain good alignment, posture and movement. You have to have an intimate relationship with the foam roller.

Wed 7th Oct workout

1st round, 4 sets

Bench Press (weight for approx 8 reps)
Kettlebell grip presses
Monkeybar pullups

2nd round, 4 sets

Single leg squats on BOSU
Single leg Romanian Deadlifts
Single leg rear-overhead lunges

3rd round, 2 sets

cable boxing, cable swims
cable pulls/knee strikes
hvy sledgehammer tire strikes

sledgehammer is timer, 20 swings either side

Tuesday October 6th Workout

Yoga 1 hour

Mountain Run...45mins
Fartlek style

Monday 5th October Workout

Numbers Day

1 1/2 mile run
20 medicine ball runs up stairs
50 Kettlebell snatches
50 Wheel rollouts
50 Pushup lat pulls
50 Overhead step ups (approx 30lb bar)

Finish in shortest time possible