I am taking next week off to relax and play. So I intend to leave my 'cookies' in this workout.
Warm Up (5 mins)
Main (25 mins)
1a. Deadlift (5x95, 3x115, 1x128)
1b. HSPU/Press/Snatch ( 5x16kg, 3x18kg, 1+x21kg)
2a. One Arm Chins (5x42kg, 3x47kg, 2/1+x67/53kg)
2b. Pseudo/Planche Press Ups (5, 3, 1)
2c. Splits (1x30s, 3x15s, 5x10s)
3a. Ice Cream Maker Tucked/Lever (5, 3, 1)
3b. Left/Right Cuts (3x30s)
I think I could have squeezed more reps out of the DL but it is an exercise that I am slightly in awe of. My planching works my back and I probably do more DLing than some would recommend, so I am happy to quit the set whilst I am ahead. I messed up the weights on my OACs so just pushed an extra rep at 67kg.
This evening I am off on a hike that should take around three and a half hours. It will be leisurely and a nice end to the week (and indeed to this phase of training).
Next week will be spent mostly in a pool!
*Update: Last night I completed my final training walk for the Welsh 14 3000s. It was a ten mile hike through the Peak District carrying my full kit and water requirements (approx. 8kg).