I was really happy with how last week went down in regards to my training and my recovery.
Every Sunday Morning over the next 12 weeks, I will be checking in on my body weight. As I mentioned in last weeks post I will be required to have a body weight under 83kg.
I am really happy to have a fat loss of 2.5kg this past week, which is heading in the right direction.
Body Weight: 86.7 kg = WIN
Monday 27th August
Plan Strong Program for Military Shoulder Press.
3-5 minutes Warm Up
Original Strength
Press Program for today. ( Note. 4/4 = 4 Reps left then 4 Reps Right).
16kg x 4/4
20kg x 4/4
24kg x 3/3
28kg x 2/2, 1/1, 2/2
24kg x 4/4, 5/5
20kg x 4/4
16kg x 4/4
Warm down
Original Strength Warm Down
Tuesday 28th August 2018
Focus on Aerobic Conditioning using Kettellbell Snatches.
(Note: Heart rate not to exceed Aerobic 145)
Warm Up
3-5 Minutes of Original Strength Movement
10 Minutes, Skill work
Turkish Get Ups 16kg
Double Kettlbell Cleans
Double Cleans & Press
Workout:
20 minutes Kettlebell Snatches 15/45 rest
28kg Keeping heart rate around 145
I doing this I was able to get approx 5/5 sometimes 6 or 7 however = 5 Reps on Left first Minutes, 5 Reps on Right Second Minutes
Here is a snapshot from the Garmin
Wednesday 29th August- Rest Day
Thursday 20th August
Press Day
3-5 Minutes Warm Up Original Strength Movements
NOTE: ( 4/4 = 4 Reps on left then 4 Reps on right)
16kg x 4/4
20kg x 4/4
24kg x 3/3
28kg x 1/1
32kg x 1/1
28kg x 3/3, 2/2, 2/2
24kg x 5/5, 5/5
20kg x 4/4, 6/6,4/4
Friday 31st August
I will be traveling to Brisbane for StrongFirst 1 Day Course on Saturday, I have been lucky enough to book a 1 on 1 session with SFG Master Shaun Cairns.
In which we plan to go over the SFG2 Skill set so I have a good understanding of the movements and skills required.