Wk6 – Super 8s Strength (Lower & Plyo)

Super8sLogoandexercises5:00am this morning, the heating went on and I woke up.
5:55am, bleary eyed, I got up.
6:10am, I was dressed in my gym gear, out the door and in my car.
6:25am, I was outside the Commonwealth Arena ready to go in.
6:34am, I was in the gym (having fasted for 16 hrs).

Super 8s Strength Workout Upper Lower

5 minute warm up of 8 plyometric exercises (option 1), followed by:

SLR strength20 reps of Sledgehammer with 16kg dumbbell.

8,7,6,5,8 reps of Squats with 2 x 16kg dumbbells.
With deep bodyweight squats between each set of reps.

20 reps of Sledgehammer with 16kg dumbbell.

8,7,6,5,8 reps of Clean & Press 14kg dumbbels (each side).
With on the spot sprints between each set of reps.

8s strength 28,7,6,5,8 reps of Deadflifts with 2 x 18kg dumbbells.
With Suicide Dips between each set of reps.

20 reps of Sledgehammer with 16kg dumbbell.

(3 x 3) x 8 reps of :
Sledgehammer (16kg),
Bent Over Row (24kg),
Straight Leg Deadlift (32kg).

Finisher: 4 mins of sprints (8 x 30:6 work:rest) (!!!)

SLR Strength x4

Garmin Training Effect: 3.3!
46:00 mins, Ave HR: 145 (77%), Max HR: 164 (84%), Calories: 428.

Swwwwweato…!  In fact at one point the sweat was dripping off me!

HR 040213

Then I had a choco-coffee-protein-shake and porridge for breakfast / recovery.

Phew!

Then by 11am… the DOMS were starting (back and arms)… 😉

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1 Response to Wk6 – Super 8s Strength (Lower & Plyo)

  1. Pingback: Wk6 Training Summary | Lorn Pearson Trains…

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