glen.liddell_fit_over_50_uk

Busy planning my activities for next year, signed up for "The Crossfit Open" this morning as well as "Tough Mudder 15K", might also squeeze a Hyrox or Spartan Deka in there as well.

                                                     

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Working on that fitness at

3 Rounds
21 Wall Ball
15 Cal Row
9 DB Deadlift (22.5KG)

21 - 15 - 9
DB Sn**ch Left arm (15kg)
DB Sn**ch Right arm (15kg)
Sit-up

50 Cal Air Bike
5 Squat Jumps every 90 sec.

10,9,8,7,6,5,4,3,2,1
Ring Row
Push-Ups

Build & EMOM
10 Mins build to heavy 3 Z-Press (Seated)

10 Min EMOM 5-8 Z-Press (Seated) @ 70%

Accessory
4 Rounds:
8 Arnold press
8 Lateral raise
30 Sec Hindu Push-up
2 Mins Rest, 30 sec rest between each exercise

Just a gentle 700 calories this morning.

30 20 10
Air Bike calories
Med Ball Cleans

2 min rest

800m Run
21 15 9
DB Push Press
Ring Row
800m Run

2 min rest

Tabata 4 Rounds
20 Sec KB Swing
10 Sec rest
20 Sec KB Squat
10 Sec rest

1km Run with Sandbag
10 Squat every 2 mins.

2 Min Rest

21 - 15 - 9
Ring Rows
Push Ups

2 Min Rest

30 - 20 -10
Cal Row
Cal Ski

2 Min Rest

1km Run with Sandbag
10 Squat every 2 mins.

Today's workout was..

30 - 20 - 10
Cal Row
15 - 10 - 5
BB Clean and Jerk

Rest

4 Rounds (90 Sec)
Sled Push
12 Cal Row
Burpees max reps

Rest

12 Min AMRAP
12+ Cal Ski
12+ KB Taters
Add 2 rep per round

Getting a few tips from the Champs.