Cross > Weights

Weights session (endurance phase) week4 wk beg 6th May

Dead lift
This week:

Very straightforward, no tweaks or concerns with back.

Warm up - 1 x 10 @ 39Kg
3 sets x9 @ 39Kg with slow release. Next week, try x10
Programme - Work up to 15 reps at normal tempo. When comfortable, reduce reps (8-10) but slow right down on release phase. Work back up to 15.

Reverse Fly
This week: 3 sets x15 @ 2x2Kg db - extremely slow release. Did 15 by mistake but was fine, so will continue on that.
Programme - Work up to 15 reps - extremely slow release, but keep shoulders down

Superset 1
This week:
3 sets
- Landmine split squat single arm press (5kg) x10 Next week keep same
- Fly (2x 6Kg db) x 15 - only a little harder in right arm this week. Next week, drop down to 8 slow reps

Programme - Work up to 12 reps for press and 15 reps for Fly (Fly more important)

Single arm row
This week: 3 sets x12 @ 12Kg slowly. A little tired at end, so keep same next week
Programme - Work slowly up to 15 reps. When extremely comfortable, consider releasing supporting hand - could split down into chunks eg 5 and rest (likely to be many weeks)

Superset 2
This week:
3 sets
- Glute Bridge x15 @ 11Kg bar - slow release.Good
- Reverse nordic curl x 15 - good keep same
- Lunges x11 per leg (2x 6Kg db) - good keep same
Programme - Work slowly up to 15 reps for all exercises. Keep glutes engaged for all exercises. Lunges - keep core engaged to remain upright at all times (no forward or backward leaning).