Wednesday.
A. Power snatch:
40kg x 2 x 3, 45kg x 2 x 3, 50kg x 3, 55kg x 1, 57.5kg x 1 (PR).
B. Press: 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 3.
C. Face pulls: 4 x 15.
Saturday.
A1. Bench Press: 60kg x 2 x 8, 80kg x 5, 100kg x 5, 112.5kg x 1, 120kg x 1.
A2. Pullups: 5 x 5.
B. Box Squat: 60kg x 2 x 5, 90kg x5, 110kg x 5, 130kg x 5, 140kg x 5.
C1. BB curl: 40kg x 3 x 8.
C2. Lateral raise: 12.5kg x 3 x 10.
C3. Ring dips: 3 x 8.
Monday.
A. Box jump: 25", 3 x 5.
B. Squat jump: 40kg, 3 x 5.
C1. Forward ball toss: 3 x 8.
C2. Bulgarians: 26kg DB to the front, 3 x 5.
D1. Push press: 50kg x 3, 60kg x 3, 70kg x 3, 80kg x 3.
D2. Chest supported row: 26kg, 3 x 10.
E1. DB curl: 20kg, 3 x 10.
E2. Tate press: 16kg x 10, 20kg x 2 x 10.
E3. Lateral raise: 16kg, 3 x 10.
Wednesday.
A1. Front Squat: 60kg x 2 x 3, 70kg x 2 x 3, 80kg x 2 x 3, 90kg x 3, 100kg x 3 (pr) *.
A2. Jump over 20" box: 5 x 5.
B1. Incline DB press: 35kg, 2 x 10.
B2. Kneeling ball side toss: 12kg x 2 x 8.
B3. Face pulls: 3 x 15.
C. Kettlebell Swing: 28kg, 3 x 20.
*Counting this as a pr 'cos it’s beltless and the best I’ve done since switching from cross-grip to clean grip
Thursday.
A. Box Jump: 25" x 5, 26" x 5, 27" x 5, 28" x 5.
B. Power Snatch: 40kg x 2 x 3, 45kg x 2 x 3, 50kg x 2, 55kg x 2 x 1.
C1. Press: 50kg x 5, 60kg x 5, 67.5kg x 4.
C2. Kneeling Medicine Ball power toss: 7kg ball, 3 x 5.
D. BB Walking Lunge: 40kg, 2 x 8/8.
E1. BB Curl: 40kg, 2 x 10.
E2. Rope Pushdown: 2 x 15.
E3. Lateral Raise: 18kg, 2 x 8.
Wednesday.
A1. Zombie Squat: 80kg x 3 x 3.
A2. Press: 60kg x 3 x 5.
A3. Chins: 3 x 8.
Some single arm overhead lunges and turkish get ups
Friday.
A. Box squat (16"): 60kg x 5, 80kg x 5, 100kg x 5, 120kg x 3, 140kg x 1, 150kg x 2.
B. Bench press: 60kg x 5, 80kg x 5, 90kg x 5, 100kg x 5.
C. Pulldown: 2 x 10.
Thursday.
A. Box jump: 25", 2 x 5.
B. Box squat (17"): 60kg x 5, 80kg x 5, 100kg x 3, 120kg x 1, 130kg x 1, 140kg x 4.
C. Walking lunge w/12kg DB’s: 2 x 7.
D. Kettlebell swing: 32kg, 3 x 12.
E. Knees-to-bar: 2 x 5.
First session after a lovely fortnight off, took it handy
Saturday: Upper Body.
A. Floor Press: 70kg x 8, 90kg x 5, 110kg x 1, 115kg x 1, 120kg x 1.
B. Pull ups: 2 x 8.
C1. BB row: 70kg, 2 x 8.
C2. Reverse flyes: 15kg, 2 x 10.
D1. BB Shrug: 110kg, 2 x 10.
D2. DB curl: 20kg, 2x 10.
E. Erg: 40 secs on/ 40 secs off x 3.
Tuesday: Lower Body.
A. Depth jump onto box: 5 x 3.
B. Bulgarians: w/16kg KB’s, 3 x 8.
C. Double KB swing: 20kg’s x 3 x 12.
D. Hanging Leg Raise: 3 x 10.
E. Skipping: 1 min on/ 30 secs off x 3.
Wednesday: Upper Body.
A. Bench Press: 60kg x 8, 80kg x 5, 90kg x 3, 100kg x 3, 110kg x 3, 115kg x 1, 120kg x 1.
B. Pulldown: 2 x 15.
C1. Chest-supported row: 26kg DB’s, 3 x 10.
C2. Face Pulls: 3 x 10.
D. DB shrug: 40kg, 3 x 10.
E. BB Curl: 35kg, 4 x 8.
Friday: Lower body.
A. Squat: 60kg x 2 x 5, 80kg x 3, 100kgx 3, 120kg x 3, 130kgx 1, 140kg x 1, 150kg x 1, 155kg x 1.
B. Reverse lunge: w/ 17.5kg db’s, 3 x 8.
C. KB swing: 28kg, 4 x 15.
D. Ab circuit: 3 x 10 twice.
E. Erg: 500m in 1.44
Saturday: Upper body.
A. Push up: BW x 8, 25kg x 8, 50kg x 2 x 6.
B1. Pull ups: 3 x 8.
B2. Reverse flye: 3 x10.
C. Lateral raise: 12.5kg, 4 x 12.
D1. BB shrug: 120kg, 3 x 12.
D2. Rolling db extension: 20kg db’s, 3 x 8.
D3. DB curl: 3 x 6.
Monday: Lower body.
A. 12" depth jump onto 25" box: 3 x 5.
B. Bulgarians: 20kg db’s, 2 x 8.
C. KB swing: 32kg, 3 x 15.
D. Twisting med ball toss: 7kg, 2 x 8/8.
Tuesday: Upper body.
A. Floor Press: 60kg x8, 80kg x5, 100kg x 3, 110kg x 3, 120kg x 2.
B. Incline DB Press: 40kg x 2 x 8.
C1. Pulldown: 3 x 10.
C2. Face pulls: 3 x 12.
D1. BB curl: 40kg x 3 x 10.
D2. Dips: 10kg x 3 x 10.
D3. DB shrug: 40kg x 3 x 15.
E. Skipping: 1 min on/ 1 min off x 3.
Friday: Lower body.
A. Box squat: 60kg x 5, 80kg x 5, 100kg x 3, 120kg x 3, 130kg x 2, 140kg x 1, 150kg x 1, 155kg x 2.
B. Reverse Lunge: w/16kg db’s, 2 x 8.
C. GHR’s: 3 x 10.
D. Lying russian twist: 20kg, 3 x 8.
E. Erg sprints: 100m x 5 w/ 30 secs rest.
Sunday: Upper Body.
A1. Push ups: 3 x 20.
A2. KB row: 3 x 15 @ 16kg.
B1. KB curl: 16kg x 3 x 8.
B2. KB lateral raise: 16kg x 3 x 8.
Tuesday: Lower body.
A. Triple hurdle hop: 5 x 3.
B. Bulgarians: 22kg DB’s, 3 x 8.
C. KB swing: 32kg x 2 x 20. Band-Resisted Swings w/ light band: 3 x 10.
D. Toes-to-bar: 3 x 8.
Thursday: Upper Body.
A. Bench Press: 60kg x 8, 80kg x 8, 100kg x 5, 110kg x 3, 117.5kg x 1, 122.5kg x 1.
B. Lying DB Press: 37.5kg, 2 x 10.
C1. Cable Row: 4 x 8.
C2. DB “power clean”: 10kg, 3 x 10.
D1. EZ bar curl: 35kg, 3 x 10.
D2. Pushdown: 3 x 10.
D3. DB shrug: 47.5kg, 3 x 12.
E. Erg sprints: 100m x 5 , 30 secs rest.
Friday: Lower Body.
A. Agility Ladder: 10-step icky shuffle x 10 rounds.
B. Squat: 60kg x 5, 80kg x 5, 100kg x 3, 120kg x 1, 130kg x 1, 140kg x 1, 155kg x 1.
C. Step-ups: 22kg db’s, 3 x 5.
D. KB Swing: 32kg, 3 x 25.
E. Med Ball work: 2 sets.