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Kirsty Hendey - Training Plan

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DAY 1

Exercise Reps Sets 

Sumo Deadlifts 12

Straight leg deadlift 12

Cable kick back 14

Barbell Glute bridge 12 3

Nordic curls 12 3

Frog reverse hypers 20 3

DAY 2

Exercise Reps Sets 

Deadlifts 10

Lat pull down 10

Seated cable row 10

Barbell curl 10

Supinated bicep curls 10

Chin ups 6 4

DAY 3

Exercise Reps Sets 

Push Ups 12

Barbell bench press 12

DB shoulder press 12

Leaning dumbbell lateral raise 12

Tricep dips 12

Tricep straight bar pushdown 12 3

DAY 4

Exercise - 20min *AMRAP

50 pull ups or scale down to ring rows 

21 thrusters 

400m run

21 thrusters 

800m run 

50 pull ups or scale down to ring rows 

*As many reps as possible

DAY 5

Exercise - 20min *AMRAP

2 min row for calories

400m run

*As many reps as possible

DAY 6

Exercise - 20min *AMRAP

10 cals on assault bike

10 kettlebell swings

10 air squats

10 press ups 

10 plate to ground overhead

10 burpees

10 dumbbell snatches 

10 cals on ski erg

10 d-ball over shoulder

10 deadlifts

*As many reps as possible

DAY 7

Rest or Yoga

Author: Kirsty Hendey

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