A Week in my Trainers

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.

Screen Shot 2015-12-14 at 14.13.47

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.

Deadlifts (30kg)

Row (8kg)

Shoulder Press (2x 4kg DB)

Lunge (8kg)

TRX Pull Up to Back Extension

Tricep Press (5kg)

TRX Hip Raise

Single Leg Deadlifts (12kg KB)

Tuesday – Circuits

Screen Shot 2015-12-14 at 14.14.20.png

Again I did three sets each of the below using a 10:12:15 rep increase.

Squats to Press (2x 5kg DB)

Push Ups

Front/Side Raises (2x 4kg DB)

Burpee to Push Up to Row (8kg DB)

Kettlebell Swings (16kg)

TRX Pike to Split to Tuck

TRX Row

TRX Hip Raises

Wednesday – Rest Day

Screen Shot 2015-12-14 at 14.14.28.png

Thursday – Rest Day

Friday – Run to Work (5.85 miles, 45:17, 7:44 pace)

Screen Shot 2015-12-14 at 14.14.09

Saturday – Spin

Sunday Runday (5 miles, 38:27, 7:41 pace)

Screen Shot 2015-12-14 at 14.13.57

 

 

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