Upper Body

Jessica Ennis

Military press - 5, 5, 5, 5, 5
65, 75, 80 (3), 80 (4), 80 (4)

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Alternate sets
Incline bench press - 35s x 10, 40s x 9, 7, 7, 7
Renegade rows - 25s x 10, 30s x 10,10, 32s x 10, 10

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I started to do chin-ups, but after two reps I felt a sharp pain in my left shoulder, the same one I had a problem with before. Crap! I hope this isn't a recurrence of the same injury. I rested a while, then tried a few light u/h lateral pull-downs (70lb), which didn't cause any pain.

Underhand lateral pull-downs @ 100lb
10, 9, 8, 7

No problems with this heavier weight, either. Hopefully, this isn't going to be a long-term problem.

Conditioning a.k.a. I Hate Kettlebells

Personal training with Paul

Row intervals:
500m - 1:54
400m - 1:44 (3:36)
300m - 1:18 (4:54)
200m - 0:48 (5:42)
100m - 0:18 (6:00)
500m - 2:13 (8:13) Compare

This was the first time I've ever had cramp in my left butt cheek. Plus my lower lip went numb! Hope that's not the sign of a heart attack...

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3 RFT:
10 x hang squat cleans @35s
10 x renegade rows @35s (each side counts as 1 rep)
10 x thrusters @ 35s

Time = 13:51

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3 RFT:
10 x burpees
16 alternating kettlebell swings @ 20kg (8 per arm)

Time = 7:56

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I must have scraped my knee earlier in the week at the gym, either from vigorous push-ups or deadlifts. The renegade rows and burpees today opened up the bruise and I ended up depositing plenty of blood on the carpet (I left it as a warning to others). Sympathetic as ever, Paul asked if I could do the burpees on the mat rather than the carpet because it's easier to clean up the blood.