JENNY ROBERTS
12/03/2022
Warm up:
500m row
Resistance:
Deadlifts 35kg 10 x 3
Squats 30kg 10 x 3
Bench press 25kg + TRX row
10 x 3
Flyes 5kg 10 x 3
Intensity:
3 min work 2 min rest x 2
10 burpees
10 DB clean + press 5kg
20 DB snatch 7.5kg
Scores: 7/10
Note: Can repeat more times, and use other machines instead of a ski!
HOMEWORK:
Eat more calories and do more sets to grow those muscles!
For extra volume you can always do the same exercises with different grip positions eg neutral DB chest press + bench press or single DB row + bent over barbell row etc - that was you work the primary muscles for more sets but include different assisting muscles.
Try introducing some isolation exercises into your programs too:
Pec flyes
Lateral raises
Rear deltoid flyes/cable crossovers
Straight arm pulldown
23/03/2022
Conditioning:
10 cal ski
10 DB complex*
10 burpees
x 3
*complex: clean / lunge L&R / push press 5kg DBs
Resistance:
Deadlifts 40kg 10 x 2
Power cleans 25kg 10 x 2
Hang squat cleans 20kg 10 x 2
Intensity:
With 15kg barbell:
10 cal bike
12 deadlifts
9 power cleans
6 thrusters
3 push press
x 4
08/04/2022
Conditioning:
24 cal row
6 barbell complex*
24 reverse lunges
x 4
*complex:
Deadlift
Power clean
Hang squat clean
Thruster
Push press
Intensity:
12 min AMRAP:
6 DB burpee step up
8 box jumps
10 toes to DB
22/04/2022
Conditioning:
18-15-12-9-6-3
Cal bike
Power cleans
Push press
Lunges
@22.5kg
Intensity:
6 jumping push ups
8 devil press RHS 7.5kg DB
10 sit ups
6 hand release push ups
8 devil press LHS 7.5kg DB
10 TTDB
x 4
NEW (TOUGH!!) COMPLEX:
1-2-3-4-3-2-1
Barbell complex*
4-8-12-16-12-8-4
Burpee box jump (or step up or just burpee!)
*1 complex =
6 power cleans
5 hang squat cleans
4 front rack lunges
3 push press
25/09/2022
Conditioning:
1000m ski + 2 burpee emom
Resistance:
10-8-6-4-2
Squats 35-42.5kg
Hand release press ups
Eccentric ring pull ups
Intensity:
Circuit x 3
10 cal bike
Circuits x 2
20 cal bike
Circuit x 1
30 cal bike
Circuit:
5 power cleans + 5 push press + 10 lunges 20kg
29/09/2022
Warm up:
1000m row: 4 x 100m intervals
Conditioning:
10 squats
10 box jumps
8 squats
10 box jumps
6 squats
10 box jumps
4 squats
10 box jumps
2 squats
10 box jumps
Rest 5 min
2 squats
10 box jumps
4 squats
10 box jumps
6 squats
10 box jumps
8 squats
10 box jumps
10 squats
10 box jumps
Intensity:
45 sec ski + 45 sec burpees + 30 sec rest
45 sec ski + 45 sec DB clean and press 7.5kg + 30 sec rest
45 sec ski + 45 sec DB alternating snatch 10kg + 30 sec rest
06/10/2022
Conditioning
10 cal ski
10 DB step over
5 Power clean 25kg
X 6
Intensity:
E4MOM x 5
8 push press 17.5kg
10 alt snatch 10kg
12 burpee over DB
10 alt snatch 10kg
8 push press 17.5kg
13/10/2022
Conditioning:
20-16-12-8-4
Bike + step ups
Resistance:
10-8-6-4-2
Deadlifts 40-55kg
HR press ups
Ring pull ups
Intensity:
6 power cleans 20kg
12 hanging tucks
6 push press 20kg
12 burpees
X 4
10/11/2022
Conditioning:
20 cal row
10 power clean 25kg
5 burpees
10 push press 20kg
5 burpees
10 lunges 30kg
X 5
Intensity:
10 min max cals:
30 sec ski + 30 sec plank
Score: 43 cal
24/09/2024
25 cal ski buy in
5 power clean 17kg
5 burpees
X 5
5 thrusters 17kg
5 box jumps
X 5
25 cal ski buy out
Intensity:
2 min on 1 min off x 5
20 DB snatch 7.5kg
Max cal bike: 10/6/8/12/13