TRAINING LOG BACK UP AND RUNNING

Recent training:
(Back has been tender so it was alight week in poundages and volume)

Friday 7th March (Byron Bay):
3 Rnds of:
20 Towel - L-Pull ups
50 push ups
50 squats

Saturday 8th March (Byron Bay):
20 minutes Burpees.
183 reps

Monday 10th March:
3 rnds of
50 double unders
10 28kg kettlebell C&J Left
10 28kg kettlebell C&J Right
20 push ups


Tuesday 11th March:
(Mackenzies Bay/Marks Park pull up bars)

5 rnds of:
24kg Kettlebell Clean and Press Ladder 1L/1L - 2L/2L - 3L/3R
Up and down stairs
(not timed)

AMRAP 15 minutes
5 weighted dips (+15kg)
5 strict pull ups
(I think it was 8 rnds)


Wednesday 12th March
(Easy Day)

H2H drills with 16kg KB
Jerks 24kg 20L/20R x 2


Thursday - Rest


Friday 14/3
O-Lifting complexes -(Clean)

1 x Clean (squat clean)
2 x Power Clean
3 x Push Press
4 x Front Squat
5 sets (40kg 50kg 60kg 65kg 65kg)


1 x Power Clean
3 x Front squat
2 sets (70kg 75kg)



Saturday 15/3
O-Lift complex (Snatch focus)

1 x Snatch (OH squat receive)
2 x Power Snatch
3 x Overhead Squat
5 rnds (40kg 45kg 50kg 50kg 50kg)


Played around with:
KB C&J 28kg
KB Snatch 24kg
KB Jerk 28kg


Sunday 16/3
Run 400m
30 pull ups (Macpherson Street swing set)
Run 400m
3 rnds of (12 x 40kg Power Snatch - 20 push ups)
Run 400m
30 pull ups
Run 400m

28 minutes (slow!)