A little something, something.

Let me start with an apology, I've been stupidly busy this week with work, training and other ventures, and I've only managed half of the blog post I planned... To make up for it, here's a little something I prepared earlier for a good friend.... You'll hate it all :D

Follow the template, use them as standalone ass-kickers or include the circuits after your regular weight training, the choice is yours. 

The sweat will be too.

Day 1. 

Warm up, then... 

Emom 20 mins 

5 x dip (deep 1 sec pause at bottom) 

5 x chin 

5 x deadlift (at around 10rm) 

(This will feel easy for the first few rounds but will catch up with your like a mother funker. If you're short on time do Emom x 10 mins but 8-10 reps of everything) 

Photo credit -Alex Lukita for www.totwlondon.com

Day 2. 

Warm up, then... 

10-1 double ladder 

A1. Clean and push press (around 15rm) 

A2. Box jumps (24'' box) 

(this is a two exercise couplet, so do 10 reps of each exercise, no rest between exercises, then 9 of each, then 8 etc until you've hit 1 of each. Rest between each couplet by deep breathing as many reps as you just did ie. after the first round of ten reps take 10 deep breaths into your belly and go again.) if you're feeling brave work your way back up to ten.

Day 3. 

Warm up, then... 

EMOM x 20 mins 

5 x chin up 

10 x press up 

15 x squat 

(Just doing three or four rounds of this makes a great warmup OR finisher. Go twenty mins for a full body workout) 

Day 4. 

Pick a weight you can squat around 10 times but will be difficult. Your aim is to hit 50 total reps with this wait. Catch... Keep your eyes on your watch every three minutes without fail row 250m. 

The faster you do your squats (but keep the quality of the reps at 100%) the less rows you'll have to do. 

Also, the quicker you row; the longer rest you'll have between rounds. Try to row it in sub 60s. This is a head fuck. 

Day 5. 

Grab the heaviest dumbells your gym has and find a clear run where you can walk around 25m (even if you have to turn around once, so like 15 steps there, 15 steps back. Not actually walking backwards. That's an accident waiting to happen. Trust me.) also grab a 20-25kg plate and set it down next to the dumbells. 

Walk as fast as you can holding the dumbells (they should be somewhere between 40-60kg) then back to where you started. Do 20 press ups. Pick up the plate with two hands and lock it out overhead, do the same walk there and back. Do 20 press ups. 

This is one round. Repeat x 10 rounds. 

Have fun, enjoy yourselves and as always let me know how you get on!

Namaste

AT