Focus: Technique on the clean. Throw into the hips
1/4 Get ups with 48kg 1/1 3 sets
Armour Building Complex 8 sets 32kg auto reg when finished
Pull ups 6 sets of 3
30 min walk
Focus: plank at the top of the swing and head position
ABike 5 mins
S and S 32kg
Band pull apart between swings and TGU
Heavy bag 3 sets of 2 mins
Cool down
Push up challenge Day 3 sets of 15
ESF4L
Goal 40 workouts
Drop to 15 stone 4 from 16 stone 2
5 workouts per week
Assault bike used instead of walk if weather is poor
TGU instead of DL as don’t have access to barbell
BJJ twice per week
Calories monitored
Status
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