Tuesday: Upper Body.
A. Agility ladder: 6 x icky shuffle, 6 x hopscotch shuffle.
B. Push ups: 30kg, 4 x 10.
C1. Neutral-grip chins: 3 x 8.
C2. Chest-supported Rows: 20kg db’s, 3 x 12.
D. Lateral Raise: 14kg db’s, 4 x 12.
E1. BB Curl: 45kg, 3 x 6.
E2. Pushdown: 3 x 12.
E3. DB shrug: 3 x 15.
F. Erg sprints: 200m x3 w/60 secs rest.
Wednesday: Lower body.
A. CMJ: 4 X 5.
B. Bulgarian Split Squat: 16kg Kb to front, 3 x 10/10.
C. Single-leg RDL: 16kg KB, 3 x 10/10.
D. Lying russian twist: 3 x 10/10.
Friday: Upper body.
A. Floor Press: 60kg x 8, 80kg x 5, 100kg x 5, 110kg x 3, 115kg x 1, 120kg x 1, 125kg x 1.
B. Incline DB Press: 45kg, 2 x 6.
C1. Plate-loaded row: 100kg, 3 x 15.
C2. Face Pulls: 3 x 12.
D1. BB Curl: 30kg, 3 x 10.
D2. Rope pushdown: 2 x 10.
D3. DB shrug: 60kg x 5, 5, 10.
E. 24kg Kettlebell swing: 250 in 13mins.
Saturday: Lower body.
A. Rack pull (above knee): 70kg x 5, 110kg x 5, 150kg x 5, 180kg x 5, 210kg x 3, 240kg x 3, 260kg x 3.
B. Step-ups: 12.5kg db’s, 3 x 8.
C. 250 x 24kg kb swings.
Week off.
Monday.
Press: 60kg x 8x 3, on the minute.
Walking BB lunge: 40kg x 20m, 50kg x 20m, 60kg x 20m.
Then
Erg: 1min on / 1min off for 20 mins. Total of 2,938m.
The 60kg was just a bit too heavy for the lunges, form was fairly crap on that set.
Tuesday.
Snatch-grip DL: 60kg x 5, 100kg x 5, 140kg x 5.
DB Row: 40kg, 3 x 10 e.s.
Then
10,9,8,7,6,5,4,3,2,1 of
Pull-ups
7kg Ball Slam.
Done in 13.40.
Grip meant doing anything more than 140 for five reps wasn’t gonna happen.
As it was, I had to hookgrip and me thumbs are in bits now.
Pullups were a joke as expected. Was down to singles by the end and the ROM on some of them was iffy
Thursday.
Floor Press: 60kgx 8, 80kgx 5, 100kg x3, 115kgx 3, 117.5kg x 2, 100kg x6.
Squat: 60kg 2 x 5, 100kg x 5, 120kg x 2, 135kg x 1,
Then three cluster sets of 4 @ 145kg with 30/45/60 secs between reps.
Box Jump: 24", 8 x 3.
Friday.
Pullups: 3 x 10.
Power Snatch: 30kg x 2, 40kg x 2, 45kg x 2, 50kg x 2.
BB Complex (power snatch x 3, snatch pull x 3, power snatch x 3):
1 @ 30kg, 2 @ 35kg.
EZ-Bar Curl: 35kg, 5 x 10.
Fairly fucking uninspiring.
Saturday.
200m run.
Power Clean: 70kg, 3 x 3.
Push Jerk: 70kg, 2 x 3.
200m run.
Power Clean: 70kg, 3 x 3.
Push Jerk: 70kg, 2 x 3.
Monday.
A. Cgbp: (60kg x 5, 70kg x 5) 80kg x 8 x 3 on the minute.
B. BB Step-up: 20kg x 8, 30kg x 8, 40kg x 2 x 8.
C1. Pull up w/ 10kg: 10 x 3.
C2. Burpee 10 x 5.
Done in 10:54.
Tuesday.
Pull-ups: 3 x 10.
Power Snatch: 40kg x 2 x 3, 50kg x 3, 60kg x 3, 70kg x 3, 75kg x 3.
BB complex (DL to knees, DL, high-pull, power clean, then repeat twice):
50kg, 60kg, 70kg.
EZ-bar curl: 40kg, 5 x 10.
Ab wheel rollouts: 5 x 10.
Thursday.
Push Press: 40kg x 5, 60kg x 5, 75kg x 3, 85kg x 3.
Lateral Raise: 12.5kg, 4 x 12.
Squat clusters: 3 x (1,1,1,1) @ 147.5kg.
Rower: 50m sprints w/ 50m lead-in, x 10 (30 secs rest).
Friday.
Seated box jump: worked up to 3 @ 27.5".
Deadlift: 70kg x 2 x 5, 110kg x 2 x 3, 140kg x 3, 160kg x 2, 180kg x 2.
KB Snatch: 32kg, 4 x 10 on the minute, changing hands each set.
Today was a bit of a clusterfuck. Didn’t have any carbs before training and stupidly jumped 15kg after the 180 to shoot for what would have been a PR double at 195kg. But it didn’t even get past my knees and I left it at that. The kb snatches should have gone on for twice the time I did them, but I was proper fucked by that stage and just called it then and there. Lesson learned.
Saturday.
3 rounds of 30 secs on, 30 secs off:
One-arm KB thrusters
Alternating KB Row
KB Snatch
Mountain climbers
12 mins in total, about 250 reps.
Monday.
Overhead Squat: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 2, 70kg x 1, 55kg x 4.
5 rounds of
1 x 70kg Press
1 x Pull-up
1 x 70kg Press
3 x Pull-ups
1 x 70kg Press
5 x Pull-ups.
Done in just under ten minutes.
Lateral Raise: 15kg, 4 x10.
Tuesday.
Hang Power Clean: 40kg x 2 x 3, 50kg x 3, 60kg x 2, 70kg x 1, 75kg x 1.
Then six rounds w/90 secs rest of
Hang Power Clean 65kgx 3
5/10/5 yard shuttle sprint.
BB Curl: bar x 30, 25, 20, 15.
Tuesday.
Power Snatch: 30kg x2 x 2, 40kg x 2 x 2, 50kg x 2.
Pull-ups: 3 x 10.
CGBP: 60kg x 3, 80kg x 3, 90kg x 5 x 3 otm.
BB Curl: Bar x 40, 30, 20, 10.
Thursday.
Press: 40kg x 5, 50kg x 3, 60kg x 3, 70kg x 1, 75kg 1, 77.5kg x 1.
Box jump: 24" x 5, 26" x 5.
Box Squat, 18": 60kg x 5, 100kg x 5, 140kg x 5, 160kg x3.
3 x 1min treadmill sprints.
Friday.
Weighted Pull-up: 20kg, 4 x 3.
Box jump: 24" x 2 x 5, 26" x 5.
Power clean: 50kg x 2 x 3, 60kg x 3, 70kg x 3, 75kg x 3 x 1.
Front squat: 60kg x 2 x 3, 70kg x 2 x 3, 80kg x 3.
Weighted Dips: 20kg, 2 x 8.
Ab wheel rollouts: 2 x 10.