TGIFF

Been a rough cycle this month.. The last few days have been a struggle but now I can rest up and enjoy the holidays!!!

It started off horrible on Monday with 150m breakdowns and of course I was fighting a stomach bug..... Just glad I got through the day with no issues 😷 All in all it was an intense week, I got to push myself to the very fullest. By Thursday I was struggling to lift anything. Looking forward to backing off for a week and doing fun Christmas things (basic) 😏

Last week >>>>

Monday 

150 m breakdown

4x6 seated box squats 175, 190, 200, 220

4x6 depth to vertical jump

3x6 barbell step ups 110, 115, 125

3x depth to 3 hop to hang 

3x6 RDL 205

3x 20 glute bridge hip flexors 

Tuesday 

22 - 100 with abs

4x6 bench to box  115, 125, 135, 145

4x10 Med ball chest pass 16 lbs

3x5s elevator bench 30 lbs

3x8 neg pull ups

3x 10 Manual 3 way shoulders

3x fail run the rack fail at 30 lbs

3x8 torture twists 

Wednesday

J A V   P R A C T I C E 

Thursday

 Flying 40s

No read,5.3,5.35, 5.35,5.27,5.29,5.31

4x6 hex 295,305, 315,325

4x2 depth to 3 broad jump 

3x6 barbell Bulgarian split squats 105, 110,115

3x4 Bulgarian split squat SL knee jump

3x6 SL tempo squat 8sec

3x6 DB SL RDL 35

3 way hips

Friday 

15 mins 50 run 50 jog

4x6 barbell incline red bands 70, 75, 80,80

4x6 trx paused with resistance 

3x6 weight vest push up with clap

3x6 pull up with release

3x6 curl twist to press 20 lbs

3x 10 band pull down

2x20 super twist combo

TGIFF

Been a rough cycle this month.. The last few days have been a struggle but now I can rest up and enjoy the holidays!!!

It started off horrible on Monday with 150m breakdowns and of course I was fighting a stomach bug..... Just glad I got through the day with no issues 😷 All in all it was an intense week, I got to push myself to the very fullest. By Thursday I was struggling to lift anything. Looking forward to backing off for a week and doing fun Christmas things (basic) 😏

Last week >>>>

Monday 

150 m breakdown

4x6 seated box squats 175, 190, 200, 220

4x6 depth to vertical jump

3x6 barbell step ups 110, 115, 125

3x depth to 3 hop to hang 

3x6 RDL 205

3x 20 glute bridge hip flexors 

Tuesday 

22 - 100 with abs

4x6 bench to box  115, 125, 135, 145

4x10 Med ball chest pass 16 lbs

3x5s elevator bench 30 lbs

3x8 neg pull ups

3x 10 Manual 3 way shoulders

3x fail run the rack fail at 30 lbs

3x8 torture twists 

Wednesday

J A V   P R A C T I C E 

Thursday

 Flying 40s

No read,5.3,5.35, 5.35,5.27,5.29,5.31

4x6 hex 295,305, 315,325

4x2 depth to 3 broad jump 

3x6 barbell Bulgarian split squats 105, 110,115

3x4 Bulgarian split squat SL knee jump

3x6 SL tempo squat 8sec

3x6 DB SL RDL 35

3 way hips

Friday 

15 mins 50 run 50 jog

4x6 barbell incline red bands 70, 75, 80,80

4x6 trx paused with resistance 

3x6 weight vest push up with clap

3x6 pull up with release

3x6 curl twist to press 20 lbs

3x 10 band pull down

2x20 super twist combo

New Moves...

Well.... Almost all moved into the new place! Took a week so I've been MIA 😁 

The workouts are definitely to blame too, this cycle is brutal! Since I missed last week I'll fill you in as the week goes on. It will be the same stuff just an increase in weight. 

Running was no fun Monday 🙅🏼

200m breakdowns 

I have to thank Generation UCAN here because without you I may not have pushed as hard and definitely would have left breakfast on the track. Love this stuff! (If you want a discount on their stuff message me or text me for the code!!)

I was able to go up a bit this week in weight. Although the first week of the cycle destroyed any and all leg muscles I have. (I definitely grew a few new ones)

4x6 seated box squats 165, 175, 180, 185

4x6 depth to vertical jump

3x6 barbell step ups 105,110,115

3x depth to 3 hop to hang 

3x6 RDL 195, 205, 205

3x 20 glute bridge hip flexors

3x25 toe touches

7 way hips 

💀