Friday.
Bench Press: 60kg x 2 x 5, 80kg x 5, 100kg x 3, 105kg x 1, 110kg x 1, 115kg x 3 x 1.
Pull-ups: 10 x 5.
Front Squat: 40kg x 3, 60kg x 3, 80kg x 2, 85kg x 2, 90kg x 1, 95kg x 1.
Power Cleans: 77.5kg, 10 x 1 on the half-minute.
KB Snatch: 24kg, 5 x 10 on the half-minute.
Saturday.
3 rounds of:
Deadlift 140kg x 5, Sprint 100m, Deadlift 140kg x 5, rest 45 secs.
About 8 mins. Harsh.
1 week off.
Sunday.
Indoor rock climbing. Am now licenced to Belay!
Monday.
A. Press: 50kg x 5, 50 kg x 5, 50kg x 10.
B. Box jump: 25", 2 x 5.
C. Power clean: 80kg, 5 x 1.
D. Kettlebell snatch: 24kg, 5 x 10 on the half minute.
Tuesday.
A. Box Jump: 25" x 5, 27" x 5.
B. Front Squat: 40kg x 3, 60kg x 3, 80kg x 3, 80kg x 5.
C. Face Pulls: 3 x 15.
D. Erg: 10 x rounds of 20 secs work, 10 secs rest.
Wednesday.
A. Bench Press: 60kg x 5, 80kg x 5, 90kgx 5, 100kg x 5, 100kg x 10.
B. Box jump: 25" x 5, 27" x 5, 28" x 5.
C. Broad jump x 5 (around 2 metres).
D. Power clean: 80kg x 3 x 1.
E. Kettlebell snatch: 24kg , 5 x 10 on the half minute
Saturday.
A. Squat: 70kg x 2 x 5, 100kg x 5, 130kg x 5.
B. Pull ups: BW 10kg, 3 x 5.
C. KB snatch: 24kg, 7 x 10 on the half minute.
D1. BB curl: 30kg x 10, 35kg x 10, 40kg x 10…
D2. Tate Press: 15kg db’s, 3 x 10.
Sunday.
Two hours climbing.
Monday.
A. Power snatch: 40kg x 2 x 3, 50kg x 3, 55kg x 1.
B. Press: 40kg x 5, 55kg 5, 55kg x 10 (pr).
C. KB Snatch: 24kg, 7 x 10 on the half minute.
Tuesday.
A. Box jump complex x 3.
B. Front squat: 60kg x 2 x 3, 70kg x 3, 80kg x 3, 85kg x 5.
Thursday.
A. Box jump: 25" x 2 x 5, 27" x 5, 28" x 5, 29" x 5.
B. Bench Press: 60kg x 2 x 5, 80kg x 5, 95kg x 5, 105kg x 5, 105kg x 7.
C. Face pull: 5 x 10.
Saturday.
A. Squat: 70kg x 2 x 5, 110kg x5, 135kg x 5.
B. Pull -ups: BW x 5, 12kg x 2 x 5.
C. KB snatch: 24kg, 8 x 10 on the half minute.
D1. BB curl: 30kg x 10, 35kg x 10, 40kg x 10.
D2. Rollng extensions: 20kg, 3 x 10
Tuesday.
A. Power snatch: 40kg x 2 x 3, 45kg x 3, 50kg x 3, 55kg x 3 (pr).
B. Press: 40kg x 5, 50kg x 5, 60kg x 10 (pr).
C1. DB curl: 20kg, 3 x 10.
C2. Dips: 3 x 12.
C3. Lateral raise: 15kg, 3 x 10.
D. KB snatch: 24kg, 6 x 10 on the half- minute.
Wednesday.
A. Box jump: 25" x 5, 27" x 5, 28" x 5, 29" x 5.
B. Front squat: 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 4.
C. Face pulls: 5 x 10.
Saturday.
A. Bench Press: 70kg x 2 x 5, 90kg x 5, 110kg x 6.
B. Pull ups: BW 20kg, 3 x 3.
C. Box jump: 24", 2 x 5.
D. Squat: 70kg x 2 x 5, 100kg x 3, 110kg x 3, 120kg x 2, 130kg x 1, 140kg x 6.
E. KB snatch: 24kg, 8 x 10 on the half minute.
F1. BB curl: 30kg x 10, 30kg x 12, 30kg x 15.
F2. Rolling db extension: 20kg x 8, 20kg x 9, 20kg x 10.
Tuesday.
A. Squat jump: 40kg, 3 x 5.
B. Press: 40kg x 5, 55kg x 5, 65kg x 6.
C. Front squat: 60kg x 3, 70kg x 3, 85kg x 3, 95kg x 2.
D. Face pulls: 3 x 15.
Thursday.
A. Power Snatch: 40kg x 3, 45kg x 3, 50kg x 1, 55kg x 1.
B. Bench Press: 60kg x 2 x 5, 80kg x 5, 100kg x 5, 115kg x 3.
Wednesday.
Kettlebell Snatch: 24kg, 100 in 5 mins.
Wednesday.
Kettlebell Snatch: 24kg, 100 in 5 mins.