Yesterday evening’s workout:
C13.2.2
Clean 52.5x5 60x5 67.5x5
Press 55x 5x5
Dips x 12,10,9,9
Curls 40x 10,10,9,9
GHR 5x5
Rollouts 5x5.
Was a good workout overall. I’ve been doing evening workouts, been pretty flat this week, sleep is very broken with the little one ATM. I am carrying a few symptoms of flu but not sure if it is genuine or linked to sleep.
13.2 EC1
3.4km Family jog
10 min rest at playground while kids ran around.
3.4km family jog.
13.2 Conditioning.
Not sure if this is hars or easy. Probably easy.
Simple challenge
100 one arm swings 24kg
10 TGUs 24kg.
I was doing the TGUs and my wife walked past and was looking at me funny. She came over once I finished a rep and said “You look really muscular when you’re doing those!” And went off giggling. I think that’s a win.
I like watching my husband lift for the same reason. Lol. It’s exciting to see your man being all manly.
Took one day off, getting run down with broken sleep.
Last night I did the below
13.3.1
Squat 87.5x5 100x5 112.5x5
Kbell swings 32x 5x10
Bench 75x 5x5
Chins 50 total
Banded pushdown strong band x 2x25
Pullaparts med bandx30
L sit 5x 5-count
Yesterday did 13.3.2, power cleans only. Was running short on time
This AM did Easy Cond family walk run, 4.9km.
Ate some food, rested, then finished yesterdays session (press and all accessories)
Should do me
13.3 EC
Walk pushing pram, 28 mins
Last nights session
13.3.3
Bench 72.5x5 80x5 90x5
Yates row 60x10,10, 70x10,10,10
Squat (cambered bar) 95x 5x5
V bar pushdown 32x 5x10
Pullaparts x50
Turkish getups 24kgx 5/side.
This evening’s run. It wasnt particularly fast but HR jumped up and stayed up.
I will take a day off and reset for the 2nd Leader Cycle.
Took a day off.
Yesterday started C14, 1000% Awesome Leader.
Only TM change I did was on Cleans, I upped it ti 82.5kg.
C14.1.1
Jumps x5
Squat 82.5x5 95x5 105x5
Bench 80kg (85%) x 5x5
Chins x 55 total
Kbell swings 32x 5x10
Pushdowns 23x 12,15,15,12
GHD situps x10
Didn’t really want to do this session but was glad i did once id warmed up.
Catch up post:
Friday
HC1 15 driveway sprints
EC1 20min walk post sprints.
Saturday
EC2 family walk, 48 mins
Today C14.1.2
Box jumps x 15
Power clean 57.5x5 65x5 75x5
Press 55x 5x5
GHR 8,9,9
Rollout 8,9,9
Dip 15,13,12
Curl 30x 3x15
Pullaprt 25
Had a day off with a quick trip to Perth for work over one morning, back the next.
Last night got in C14.1.3
Dont have it to hand to post
Then did HC on an airbike
Rode hard till HR hit 180, then slow ride till back under 140, repeat 4x.
About 20 mins all told including a cool down.
Today was off.
Yesterday.
Got home Saturday night after a full week away from home.
Sunday did 2 sessions:
14.2 EC - 37min walk pushing pram
14.2.2
Power Clean 57.5x5 65x5 75x5
Press 55x 5x5
GHR x 3x10
Rollout 3x10
Dip x 15,12,10,10
EZ Curl 40x 15,12,10,10 (These were done Arm wrestler style, bit cheating and slightly shortened ROM).
Pullaparts 50 total.
It has been a week.
Yesterday
Slow 2.1km run.
Ok back on it
14.2.3
Bench 62.5x5 72.5x5 80x5
Yates row 60x5,10,15 70x15
SSB squat 95x 5x5
Band pushdown strong x 40,50
Not a full session but did what i needed.
Then did a 25 min walk after with the daughter.
Yesterday just snuck in a walk with the daughter in the pram. 40 mins.
Yesterday
C14.3.1
Squat 87.5x5 100x5 112.5x5
Bench (85%) 80 x 5x5
Pullaparts 50
This was a super compressed workout, just the main lifts, due to a hectic schedule.
Will be in a hotel this evening so will hit the accessories then with some conditioning.
Bumped bench up to 85%, moved well.