Minutes to fitness

After today’s run I did abit of conditioning. Today’s focus was clean and jerks and chin ups. I did 20 mins of EMOM(each minute on the minute) worth of clean and jerks. I built up to a 1 rep max, I then did a few minutes of just cleans at a heavier weight. Then I dropped the weight down to 70kg and did the remainder with 3 reps every minute.

I then moved on to 10 mins EMOM of chin ups. Doing around 5-8 chin ups each time, changing the grip speed and style every set. It would of finished up being around 70 chin ups.

I did 2 x 30 reps of seated hamstring curls and a 20 min row at a moderate intensity then 3 x 10 of the ab wheel to finish off.

A tough days work! But I know tomorrow I’ll be better for the work I did today.

What are you doing to better yourself today??

Run long, Be strong

Sounds like a plan!

Some of you have asked about my planning towards my training. I have a pretty good idea on how hard to push my body and when to ease back. I also know what my weakness are and where I need improvements. In saying that I have a basic template that I follow and listen to my body on a daily basis. This is all on top of my daily run.

Monday – squat variation / arms
Tuesday – chin ups / clean+jerk
Wednesday – bench / Sled
Thursday – deadlift / chin ups
Friday – shoulder press / arms
Saturday – lunges / sled
Sunday – chin ups / cleans or snatches

I also try and do 2-3 sets of upper back each day and single leg/core work alternating days. I try and row and use kettlebell swings 3-5 days a week as well.

If I feel good I push hard, if I’m feeling abit flat I will take that day easier. It’s all about listening to your body!