SANDRA DIECKMANN
22/05/2024
Conditioning:
5 cal bike
10 step ups
X 3
Resistance:
Deadlift 25 10 x 3
Chest press 7.5kg 10 x 3
TRX row 10 x 3
Shoulder press 10kg 10 x 3
Pull-down 25kg 10 x 3
Intensity:
4 min AMRAP 2 min rest
6 cal ski
8 box burpee
10 DB snatch 5kg
Score: 2+5 / 2+4
HOMEWORK:
If possible on one day before I next see you:
10 x KB squat 12kg (ish)
10 x press up off counter/sofa back
10 x DB shoulder press 5kg (ish)
30 second plank
X 3
11/06/2024
Warm up:
500m row
Resistance:
KB squat + RDL 12kg 10 x 3
Press up + TRX row 10 x 3
Shoulder press 8kg + pulldown 25kg 10 x 3
Flye 2.5kg + lateral raise 2.5kg 10 x 3
Intensity:
8 min ladder
2-4–6-etc
Cal bike
DB Clean and press 5kg
DB Step up 5kg
HOMEWORK:
If possible complete the following at least once before I next see you + 2 x short yoga/stretch sessions (10-15mins each)
Goblet squat + RDL 10-12kg 10 x 3
Press up + shoulder press 5kg 10 x 3
Flye + lateral raise 2-3kg 10 x 3
Bicep curls 5kg + Tricep dips 10 x 3
10 small crunches + 10-30 second plank x 3
28/06/2024
Conditioning:
200m ski
20 step ups
X 3
Resistance:
Deadlift 30kg 10 x 3
Bench press 20kg + cable row 25kg 10 x 3
DB shoulder press 5kg + pulldown 30kg 10 x 3
Lateral raise 2.5kg + rear flye 1.25kg
Intensity:
1:30 work 1:00 rest:
5 box burpees
10 snatch
Max cal bike: 5.3 / 4.3 / 6.0
HOMEWORK:
Circuit with small loop band:
10 crab walks each direction
10 squats
10 glute bridges
X 3
Followed by:
KB deadlift 16kg 10 x 3
DB lunges 5.5kg 10 x 3 (each leg)
Press up + shoulder press 5.5kg 10 x 3
Single arm row 12kg 10 x 3
Pec flye 4kg + rear flye 2kg 10 x 3
Bicep curls + Tricep dips 10 x 3
Additional core circuit:
(To be done at the same time or on separate day)
10 small crunches
20 single leg raises (bent at the knee tapping heel to floor)
30 second plank
X 3
12/07/2024
Warm up:
5 cal bike
10 snatch
20 step up
X 2
Resistance:
Deadlift 30kg 10 x 3
Chest press 7.5kg + cable row 25kg 10 x 3
DB shoulder press 5kg + pulldown 30kg 10 x 3
SA pulldown 2.5kg + rear flye 1.25kg
Intensity:
30 sec ski + 30 sec burpee + 30 sec rest
30 sec ski + 30 sec c+p + 30 sec rest
X 4
HOMEWORK:
Continue previous homework circuits as regularly as possible. Provided still no adverse affects to exercise let me know if you’d like something more cardiovascular/high intensity to complete on your own!
24/07/2024
Conditioning:
10-8-6-4-2
Cal ski + lunges
Resistance:
Deadlift 30kg 10 x 3
Chest press 7.5kg + cable row 25kg 10 x 3
DB shoulder press 5kg + pulldown 30kg 10 x 3
SA pulldown 2.5kg + rear flye 1.25kg
Intensity:
10 min AMRAP
10 cal bike
10 snatch
10 step up
08/08/2024
Warm up:
1000m row
Resistance:
Deadlift 30kg 10 x 3
Chest press 7.5kg + cable row 25kg 10 x 3
DB shoulder press 5kg + pulldown 30kg 10 x 3
Crunch extension + rainbow slam 10 x 3
Intensity:
4 min amrap 2 min rest
6 cal bike
8 box burpees
10 snatch 5kg
15/08/2024
Conditioning:
45:15 circuit x 3
Burpee / Step up / Slam / Skater
Resistance:
Deadlifts 30kg 10 x 3
Bench 15kg + row 20kg 10 x 3
DB clean and press 5kg + pulldown 25kg 10 x 3
Intensity:
10 min max cal effort:
30 sec ski + 30 sec plank
06/09/2024
Warm up:
10 cal ski
20 TRX lunges
X 3
Resistance:
Chest press 7.5kg + pulldown 30kg 10 x 3
Shoulder press 10kg + row 25kg 10 x 3
Toe taps + rainbow slams 5kg 10 x 3
Intensity:
One min max efforts:
Row: 10/10
Snatch: 13/11
Step up: 13/15
Walkout: 6/5
Bike: 4.7/4.3
17/09/2024
Conditioning:
20-16-12-8-4
Cal row + TRX lunges
Resistance:
Deadlift 30kg 10 x 3
Bench 15kg + TRX row 10 x 3
Shoulder press 10kg + pulldown 25kg 10 x 3
Flye 2.5kg + SA pulldown 25kg 10 x 3
Intensity:
45 sec bike + 45 sec snatch + 30 sec rest
45 sec bike + 45 sec burpees + 30 sec rest
X 3