Saturday 18th of July
Conditioning
Warm-Up: three times through
- 10s A March
- 10s A Skip
- 10s A Run
Tempo Runs:
- 8 x 120m @ 60-70% rest until 90% recovered
I must be really out of shape because this was pretty hard
Monday 20th of July
Lower 1
Warm-Up: Three times through
- 10m A March
- 10m A Skip
- 10m Pogo
- 10m A Run
Sprints:
- 4 x 10m with low falling start
- 4 x 10m each side kneel to 90° turning start
5-0-x-0 Front Squats / Hurdle to Box Jump
- Up to 85 x 4 x 1+1+1 / 4 x 1+1+1
Leg Press
- +100 x 8
- +120 x 6
- +140 x 12
High-Bar Good Morning
- Bar x 15
- 30 x 15
Weighted Chin-Up
- +10 x 5, 5, 5, 5, 4
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Tuesday 21st of July
Upper 1
Warm-Up:
- The bar
Power Clean off Pins (Knee Height)
- 65 x 4 x 1+1+1 PR
5-0-1-0 Bench Press / Med Ball Chest Throw
- 75 x 4 x 1+1+1 / 3 x 4 x 1+1+1
Feet-Up DB Bench Press
- 25’s x 12 PR
V-Bar Cable Row
- 11 Plates x 2 x 10 PR
Half-Kneel Single-Arm Landmine Press
- +12.5 x 9 PR
Awesome session
rookie numbers. pump up. ill see u at 100kg
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I’ve been gunning for 90 for like a year. How much you weighing?
Consistently over ninety these days. If I eat a lot be like 83. Bit annoying to eat but good environment for gains
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Thursday 23rd of July
Lower 2
Warm-Up: 3 rounds
- 10m A March
- 20m A Skip
- 10m Pogo
- 10m A Run
Moderate Falling Start Sprints
- 10m
- 20m
- 3 x 30m
5-0-1-0 Trap Bar RDL / Broad Jump
- 115 x 4 x 1+1+1 / 4 x 1+1+1
Zercher Good Morning
- 50 x 10 PR
IL DB RFPSS:
- 10 x 12
- 15 x 10
Chin-Ups: 30 total
- 11-5-4-3-3-2-2 in 6:54 PR time and total sets
Friday 24th of July
Upper 2
Warm-Up:
- The bar
Power Snatch from Hang:
- 50 x 4 x 1+1+1
5-0-1-0 Incline Bench Press / Falling Med Ball Throw
- 55 x 4 x 1+1+1 / 3 x 4 x 1+1+1
Got (what I think) is a pretty cool photo for an insta post
Seated DB Arnold Press:
- 15’s x 12 PR
V-Bar Cable Row
- 11 plates x 15 + a bunch of inner 1/2 reps PR
Half-Kneel Single-Arm Landmine Press
- +12.5 x 11 PR
Incline DB Hammer Curl:
- 10’s x 2 x failure
Monday 27th of July
Lower 1
10m Sprints
- 3 x tall kneel start
- 2 x half kneel start
- 2 x half kneel start off outside leg
- 2 x half kneel start off inside leg
1-5-1-0 Front Squat / Hurdle to Box Jump
- 90 x 1+1+1 / 1+1+1
- 80 x 3 x 1+1+1 / 3 x 1+1+1
Leg Press
- +140 x 15 PR
Smith Machine Good Morning
- +10 x 15
- +20 x 2 x 15
Weighted Chin-Up
- +10 x 5, 5, 5, 5, 4+1
Tuesday 28th of July
Upper 1
Power Cleans
- 70 x 4 x 1+1+1
1-5-1-0 Bench Press / Med Ball Chest Throw
- 70 x 4 x 1+1+1 / 3 x 4 x 1+1+1
Feet-Up DB Bench Press
- 27.5’s x 12 PR
V-Bar Cable Rows w Pause
- 13 plates x 10 PR
Low-Seated Landmine Press
- +12.5 x fail
Thursday 30th of July
Lower 2
Warm-Up
-
- Bear Crawl: 3 x 10m
- 2A. A March: 3 x 10m
- 2B. A Skip: 3 x 10m
- 2C. Extensive Pogo: 3 x 10m
- 2D. A Run: 3 x 10m
Sprints, Moderate Falling Start
- 4 x 30m
1-5-1-0 Trap Bar RDL / Broad Jump
- 110 x 4 x 1+1+1 / 4 x 1+1+1
Zercher Good Morning
- 50 x 12 PR
Friday 31st of July
Upper 2
Hang Power Snatch Cluster (10s between reps)
- 50 x 5
- 50 x 4
- 50 x 3
- 50 x 5
1-5-1-0 Incline Bench / Falling Med Ball Throw
- 55 x 4 x 1+1+1 / 4 x 1+1+1
Seated DB Arnold Press
- 17.5’s x 10 PR
V Bar Cable Row
- 13 plates x 15 PR
Monday 3rd of August
Lower 1
Warm-Up, 20m walk between drills
- 10m backward + forward bear crawl
- 10m backward + forward A march
- 10m backward + forward A skip
- 10m backward + forward pogo
- 10m backward + forward A run
- 10m left + right bear crawl
- 10m left + right A march
- 10m left + right A skip
- 10m left + right pogo
- 10m left + right A run
Sprints:
- 2 x 10m lateral shuffle + stick + 10m lateral shuffle
- 2 x 10m lateral shuffle + crossover + 10m sprint
- 2 x 10m crouched start sprint
- 2 x 10m perpendicular half kneel start sprint
- 2 x 10m triple hip turn and sprint
- 1 x 30m sprint with 10m run-in
1-5-1-0 Front Squat / Hurdle to Box Jump
- 90 x 4 x 1+1+1 PR / 4 x 1+1+1
Leg Press
- 160 x 10 PR
Weighted Chin-Up
- +15 x 6 PR
Tuesday 4th of August
Upper 1
Power Clean
- 70 x 1+1+1+1+1
- 70 x 1+1+1+1+1
- 70 x 1+1+1+1
- 70 x 1+1+1+1+1
1-5-1-0 Bench Press / Med Ball Chest Throw
- 75 x 4 x 1+1+1+1 / 3 x 4 x 1+1+1
Low-Incline DB Bench / V-Bar Cable Row
- 22.5’s x 8 / 12 plates x 10
- 30’s x 5 PR / 15 plates x 8 PR
Landmine Press
- +10 x 2 x some
Single-Arm Lateral Raise / Incline Hammer Curl
- 3 x some
Thursday 6th of August
Lower 2
Warm-Up:
- Bear Crawls: 10m each way
- Hops: 10m each way, each leg
- Pogos: 10m each way
- A-Skips: 10m each
- Linear Bounds: 20m
- Heiden Bounds: 20m
Lateral Sprints
- 10m each way
- 2 x 10m to stick to 10m other way
- 2 x 10m to 10m other way
Linear Sprints, 10m each
- 2 x perpendicular tall start
- 2 x perpendicular half kneel start
- 2 x perpendicular falling start
- 2 x lateral bound start
- 2 x perpendicular bound start
- 2 x 3 step sprint to 90° cut to 10m sprint
1-5-1-0 Barbell RDL / Broad Jump
- 110 x 2 x 1+1+1 / 2 x 1+1+1
- 115 x 2 x 1+1++ / 2 x 1+1+1
Switched to a barbell so I could take the bar out the rack. Didn’t realise how much more hamstring I feel with a straight bar vs a trap bar
Monday 10th of August
Squat
Warm-Up
- Multi-directional crawls
- Multi-directional hops
- Some bounding
Agilty work: 5m run in to stick to cut
- 2 x 45°
- 2 x 90°
- 2 x 135°
- 2 x 180°
Curved sprints: 2 x 15m
Figure-8 run: 2 x 30m
Front Squat / Depth Jump
- 100 x 1+1+1 PR/ 1+1+1
- 90 x 1+1+1 / 1+1+1
- 92.5 x 1+1+1 / 1+1+1
Leg Press
- +80 x 10
- +120 x 10
- +160 x 5+3+2+1 PR
Weighted Chin-Up / Weighted Dip
- +0 x 6 / +0 x 10
- +10 x 6 / +10 x 6
- +15 x 7 PR / +15 x 7
Copenhagen Plank / Rear Delt Swing / SA Lateral Raise w Inhale
- 2 x 3 x 10s / 15’s x 30, 20 / 5 x 10, 9
Wednesday 12th of August
Bench
Warm-Up:
- 3 x 10m bear crawl
- 3 x 10m pogos, increasing amplitude
- 2 x 10m A skip
- 3 x 10m A run, increasing amplitude
- 2 x 20m bounding with 10m jog in
Sprints:
- 2 x 30m sprint with 10m jog in
- 1 x 30m curved sprint (5m deviation) each way
Felt absolutely awesome: relaxed, fluid and fast
Bench Press / Med Ball Chest Throw
- 80 x 3 x 1+1+1 PR / 3 x 3 x 1+1+1
Chest throws felt slow but bench felt pretty easy
DB RFESS, Shift toward L
- 20’s x 10
Pretty easy, lots of glute and inner quad
Bradford Press / Bent-Over DB Row
- Bar x 10 / 15’s x didn’t count
- 30 x 2 x 8 / 15’s x 2 x didn’t count
Nordic Cluster / ER Lateral Raises
- 2 x 6 / 5’s x 2 x fail
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What do you weigh nowadays?