28-Oct 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 4x5 (97.5kg - Failed on the 4^th in the last set)

Wide 3x8 (82.5kg)

Narrow 3x6 (62.5kg)

BO Row 3x5 (57.5kg)

BO DB Row 3x5/5 (37.5kg)

BC 3x6 (22.5kg)

HC 3x6 (22.5kg)

RC 3x5 (27.5kg)

4x Rounds of -

6x BB Drag Curl (30kg)

6x Rope Pull down (30kg)

Off to 100kg for next week……wish me luck!

27-Oct WOD

Knee isn’t great…..

2k Row

3 Rounds of –

10x Band Dislocates

10x Band Pullaparts

10x Band OH Squat

10x PU

10x Back Raise

10x 2F Glute Act.

10x Sit Ups

HFS

Stretch & Mobility Work

Core

Curls & PUs for the craic….

26-Oct 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 15kg

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 7.5kg

Cable Frontal Raise 5kg

24-Oct 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 62.5kg

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 22.5kg

WOD 3:

4 Rounds of - 12/10/8/6

PU

65kg Lat Pulldown

Bicep Curls 10kg

1k Row

21-Oct 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 (82.5kg)

Narrow 3x5 (62.5kg)

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 & Dips

20-Oct Swimming

Swimming - 45min

19-Oct 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 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