My weekly training post is slightly late this week as I spent yesterday evening in the company of friends, Turkey and my favourite bread sauce. I managed to fit in quite a lot of movement into my week last week despite my first office Christmas party on the Tuesday night wiping out Wednesday… and Thursday.
Monday – Miniature Run and Circuits
I ran two and a half miles to the gym to warm myself up before completing three sets each of the below starting with 10 reps, moving to 12 reps, finishing on 15 reps.
Shoulder Press (2x 4kg DB)
TRX Pull Up to Back Extension
Tricep Press (5kg)
TRX Hip Raise
Single Leg Deadlifts (12kg KB)
Tuesday – Circuits
Again I did three sets each of the below using a 10:12:15 rep increase.
Squats to Press (2x 5kg DB)
Front/Side Raises (2x 4kg DB)
Burpee to Push Up to Row (8kg DB)
Kettlebell Swings (16kg)
TRX Pike to Split to Tuck
TRX Hip Raises
Wednesday – Rest Day
Thursday – Rest Day
Friday – Run to Work (5.85 miles, 45:17, 7:44 pace)
Saturday – Spin
Sunday Runday (5 miles, 38:27, 7:41 pace)