22-Sept Injured....

Wrecked my back and not sure how.....

21-Sept WOD

1k Row

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1 -

4 Rounds of

10x Seated  DB Press 12.5kg

10x BB Upright Row 30kg

WOD2 -

4 Rounds of

10x BB Press 30kg

10x BO Lat Raise 6kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 17.5kg

Lat Raise 6kg

Cable Frontal Raise 5kg

1K Row

20-Sept WOD

Jogged over to the local green.

Completed 40min/5k of running/sprinting.

Jogged home.

Roughly....with joggin around the pitch between sets.

800m
8x20 yard sprints
8x40 yard sprints
8x60 yard sprints
8x60 jog/sprint/turns
14x shuttles 10yards
800m

Result?? Pulled my groin a little at the end with the turns... sound!

19-Sept WOD

1k Row

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD 1:

4 Rounds of -

10x Flat Bench Press 60kg

10x Single arm Row 20kg

10x Hammer Curls 10kg

WOD 2:

3 Rounds of -

10x DB Bench Press 30g

10x BB Curl 25kg

10x DP Pullover 20kg

WOD 3:

4 Rounds of - 12/10/8/6

PU

65kg Lat Pulldown

Bicep Curls 10kg

16-Sept WOD

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

 

SWOD:

Bench

Power 3x5 (95kg)

Wide 3x5 (85kg)

Narrow 3x5 (62.5kgx2, 60kg)

 

BO Row 3x5 (57.5kg)

BO DB Row 3x5/5 (37.5kg)

 

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

RC 3x5 (25kg)

 

4x Rounds of -

6x BB Drag Curl (30kg)

6x Rope Pull down (30kg)

 

Tri Extension 3x10 (20kg)

15-Sept WOD

1K Row

3 Rounds of –

10x Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1:

5 Rounds of -

5x Leg Press 150kg

5x Prone Leg Curl 52kg

WOD2:

4 Rounds of -

10/10x DB Bench Set Up 10kg

15x Squats

WOD3:

3 Rounds of -

10/10x Walking BD Lunges 10kg

10x 35kg Leg Press

Stretch

13-Sept Sprints

Jogged over to the local green.

Completed 35min of running/sprinting.

Jogged home.

Roughly....

800m
8x40 yard sprints
8x20 yard sprints
8x60 yard sprints
10x jog/sprint/turns
10x shuttles 10yards
800m

12-Sept WOD

1k Row

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD 1:

4 Rounds of -

10x Flat Bench Press 60kg

10x Single arm Row 20kg

10x Hammer Curls 10kg

WOD 2:

3 Rounds of -

10x DB Bench Press 30g

10x BB Curl 25kg

10x DP Pullover 20kg

WOD 3:

4 Rounds of - 12/10/8/6

PU

65kg Lat Pulldown

Bicep Curls 10kg

9-Sept WOD

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (95kgx2, 92.5kg)

Wide 3x5 (80kg)

Narrow 3x5 (60kg)

BO Row 3x5 (57.5kgx2, 55kg )

BO DB Row 3x5/5 (37.5kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

RC 3x5 (25kg)

4x Rounds of -

8x BB Drag Curl (27.5kg)

8x Rope Pull down (30kg)

2x10 Cable Tri Ext(7.5kg)

2x5 Cable Tri Ext(10kg)

8-Sept WOD

2k Run (7'48)

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1 -

4 Rounds of

10x Seated  DB Press 12.5kg

10x BB Upright Row 30kg

WOD2 -

4 Rounds of

10x BB Press 30kg

10x BO Lat Raise 6kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 17.5kg

Lat Raise 6kg

Cable Frontal Raise 5kg

1K Row

2-Sept WOD

500m Row

3 Rounds of -

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

SWOD:

Bench

Power 3x5 (95kgx2, 92.5kg)

Wide 3x5 (82.5kg)

Narrow 3x5 (60kg)

BO Row 3x5 (57.5kgx2, 55kg )

BO DB Row 3x5/5 (37.5kg)

BC 3x5 (22.5kg)

HC 3x5 (22.5kg)

RC 3x5 (25kg)

4x Rounds of -

6x BB Drag Curl (27.5kg)

6x Rope Pull down (30kg)

2x10 Cable Tri Ext(7.5kg)

2x5 Cable Tri Ext(10kg)

1-Sept WOD

2k Run (7'52)

3 Rounds of –

10x Squat

10x Scap PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch

WOD1 -

4 Rounds of

10x Seated  DB Press 12.5kg

10x BB Upright Row 30kg

WOD2 -

4 Rounds of

10x BB Press 32.5kg

10x BO Lat Raise 6kg

WOD3 -

3 Rounds 15/12/10

Cable Upright Row 17.5kg

Lat Raise 6kg

Cable Frontal Raise 5kg

1K Row