Week 7 training for WSM

Monday

Box squats:
- 70kg x 10
- 120kg x 10
- 170kg x 5
- 220kg x 3
- 270kg x 3
- 310kg x 3 (x3 sets)
3 x 12 kettle bell swings 24kg
3 x 8 KB lunge swing
3 x 4 bottom up KB snatch super set with 3 x 8 KB clean and jerk
Girevoy press
Drop set (2 sets):
- 32kg KB in each hand x 6
- 16kg KB x 6
- 8kg KB x 6
- 4kg KB x 6
Renegade rows (in a press up position but you are holding 2 Kettle bells in each hand do a press up then row one of the weights up, another press up then row the other weight) - 3 sets of 10 reps with 32kg KB
SMR Massage (foam roller)

Tuesday

Strict pressing
60kg x 8
100kg x 5
120kg x 3
140kg x 3
100kg x 10
30secs high mountain climber 30secs plank x 4sets
4 x Turkish get ups then 10metre wheel barrow 10 metres walking lunge
Dynamic squats with kettle bells on bands stop in 4 positions and hold each for 5secs, explosive up. 5sets
Finish with 4 x 2min rounds of Thai boxing
Stretch

Thursday

Deadlifts
70kg x 5
120kg x 3
170kg x 3
220kg x 3
260kg x 3
310kg x 2
350kg x 1
410kg x 1 - Personal Best
Today on deadlifts was all about testing my strength levels.
After Deadlift’s we did circuit training 30secs on each station 10secs rest, 1 min rest at the end of each completed circuit.
- Knee jumps
- Inch walk
- KB buree
- Ali shuffle
- KB push up
- Bungee sprints
- Arm over arm
- Squats
- Hammer swings
- Step ups
Worked through the circuit four times.
Stretching.

Saturday

Axle clean and press
70kg x 5
110kg x 5
140kg x 3sets of 4 reps
Grip hold - I did 3 different holds all using the farmers walk implements. 1st with fat grip handles and a thumbless grip (just using finger strength). Then, thumbless grip with a normal handle, then 2 sets of holds with a normal grip - all were done for the maximum length of time.
After this I did atlas stones. Ran through a set of 3 stones from 100 to 150 kg:
5reps with 100kg stone
5reps with 120kg stone
5reps with 150kg stone x 3 sets

Loz

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