Strength/Muscular Power Endurance Session

Trained today, first session back after 6 days off training and purely hiking.

Warm Up
Wall Squats 3 * 5
OH Squat 20kg * 3 * 5 reps
Bulgarian Bag Forward Bends, OH Press, Twist, Spins

Bench Press
Bar * 20 * 3 sets
40 * 10
60 * 5 * 2 sets
80 * 5
100 * 5
112.5 * 2 * 3 sets (90% 1RM)
112.5 * 1 * 2 sets (90% 1RM)

Close Grip Bench Press/Wide Grip Chin Super Set
90kg * 3 sets of 5 / Chins Body * 3 sets of 8

AST Strap Suspension Push Ups - Feet on Bench
Body Weight * 13, 11, 10

Single Arm Strict Shoulder Press
24kg * 3 reps each arm
28kg * 3 reps each arm
28kg * 5 reps each arm

Chins Again!
Body * 8, 7, 5 need to work on these bloomin things!

Bench Jumps onto a 20" Bench
TABATA 20 seconds on, 10 seconds off * 8 rounds

2 min Rest

Slam Ball (9kg) Slams - Full Extension onto Toes Every Rep
TABATA 20 seconds on, 10 seconds off * 8 rounds

15 mins stretch to finish.

Ended up being a bit of a monster session today.
Benching felt a little sluggish but thats the week off with less than ideal nutrition. I actually lost 2lb while I was away last week so strength was always going to be down today.

Pleased with the kettlebell pressing - 40kg for a couple of reps is the long term goal here.

Right knee not great, medial side to the side of the knee cap somewhat tender in certain postions - squatting is certainly out this week and seeing physio thursday to see whats what.