*A nice thing about S&S is that you can have off weeks with missed days without messing up the program. Will try to get more sessions in this week.
*One more week of 8x10 TAS then will move up to 10X10
Week 11 - April 3-9
Mon -
S&S warm-up with 16 kg
TAS with 16 kg 8x10
TGUs x5
Arm bar x3 with 16 kg
10 pushups+10 scapular wall slides x1
*three unintentional days off due to work and family commitments
*this week is first full S&S workout (10x10 swings + 5 TGUs)
*timed the exercises to get a sense of how long it takes when not focusing on time
*plan to add OAS after a few weeks of this workout
Mon - off
Tues -
S&S warm-up with 16 kg
TAS with 16 kg 10x10 (time 6:22)
(break 2:01)
TGUs with 16 kg x5 (time 8:52)
Arm bars with 16 kg x3
10 pushups+10 scapular wall slides x1
Sun -
S&S warm-up with 16 kg
TAS with 16 kg 10x10
TGUs with 16 kg x2
*was bumping into walls of hotel room on TGUs so had to switch to
(pistol squat to chair 5L+5R, 10 pushups+10 scapular wall slides) x2
Mon - off
Tues -
S&S warm-up with 16 kg
TAS with 16 kg 10x10
TGUs with 16 kg x5
Arm bars with 16 kg x3
5 rounds jumprope
This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
By continuing to use this site, you are consenting to our use of cookies.