Day 4 – 15/01/2015

Day 4 – 15/01/2015

Training Focus

Exercises – 45 Minutes
a. Barbell Shoulder Press – 16 / 12 / 12
a. Barbell Upright Row – 30 seconds
a. CrossFit Situps – 30 seconds
b. Cable Rear Delt Raise – 12 / 12 / 12
b. DB Snatch – 30 seconds each side
b. Prone Hold Get Ups – 10 each side
c. Rear Cable Flys – 12 / 12 / 12
c. Arnie Press – 30 seconds
c. Mountain Climbers – 45 seconds
d. Scoop and Lateral Raise (DB) – 10 / 10 / 10
d. Front Raises (DB) – 10 / 10 / 10
d. Bicycle Crunches – 45 seconds

The structure of the session involved supersets, with each letter representing a respective superset, and ideally minimal rest in between each set.

My food and timing of meals for this first week will take some getting used to. I know what I should be eating, how I should be eating and when I should be eating but I just have to work it back into my life. I am hoping that by next week I will be diarising my meals and timings.

Bit of shoulder pain on the second set of snatches but managed to work through. I have another physio session tomorrow. Also did my rehab shoulder exercises today which were good. Please feel free to comment with your experiences, exercise and nutrition advise, links to articles etc.

Cheers for reading and I hope you are achieving your dreams,


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