Week of Monday 15062020

Another week, another set of workouts πŸ™‚ playing catch up for the last months, then we’ll be down to one weekly workouts post, along with a post or two about security, people and resilience etc.

This will hopefully work well, and will allow me to be much more authentic and a broad range of the things I want to talk about will all be in one place! I hope you enjoy the ride.

Monday

2*~30 minute bike rides

Bench press 5*2@110kg

4*

10 incline press ups

10 decline press ups

10 diamond press ups

10 tricep extensions

Tuesday

Pre Breakfast;

30-20-10

KB swings – Squats – Burpees – Situps

Evening;

Strict handstand press ups 5*10

Arnold Shoulder press 6*8

Shoulder accessories

Wednesday

Deadlift 5*5@150kg

Good mornings 5*7@50kg

Thursday

Assault bike 35 seconds work, 25 seconds rest 35 rounds (35 minutes work)

Friday

5*10 strict toes to bar

5*10 pull ups

6*10 barbell rows – alternate pronated and supinated grip

Saturday

Rest day – 100% Daddy Daughter time πŸ™‚

Sunday

Squats 5*5 @130kg

80 lunges unbroken

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