Monday. New cycle.
Agilty Ladder: 10 rounds olly.
Box Jump: 25" x 5, 27.5" x 2 x 5, 30.5" x 5.
5 rounds of
10 x Pull-ups
15 x 32kg Kettlebell Swings
3 x Burpee Broad Jump 6’.
17.5 mins taking my time.
Tuesday.
Deadlift: 60kg x 2 x 5, 100kg x 5, 140kg x 3, 160kg x 5.
3 rounds of
30kg DB snatch x 5R, 5L
Burpee x 10
Just under ten mins, again taking my time. DB snatches felt heavy but there was tons left on the DL.
Tuesday.
Deadlift: 60kg x 2 x 5, 100kg x 5, 140kg x 3, 160kg x 5.
3 rounds of
30kg DB snatch x 5R, 5L
Burpee x 10
Just under 10 mins, again taking my time. DB snatches felt heavy, but DL’s had tons left.
Tuesday.
Deadlift: 60kg x 2 x 5, 100kg x 5, 140kg x 3, 160kg x 5.
Tuesday.
Deadlift: 60kg x 2 x 5, 100kg x 5, 140kg x 3, 160kg x 5
Thursday.
Front Squat: 60kg x 2 x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 2.
Then
30 push-ups
30m shuttle sprint
20 push-ups
Shuttle
17 push-ups
Shuttle
13 push-ups
Shuttle
10 push-ups
Shuttle
10 push-ups
About 7.5 mins. 100 push-ups over six sets, and 5 shuttles total.
Friday.
Close-grip bench: 60kg x 5, 80kg x 5, 95kg x 3, 105kg x 2.
Then
BB complex of Tall Clean, Push press:
50kg x 1, 2, 3, 4, 5
50kg x 1, 2, 3, 4
55kg x 1, 2, 3, 4
60kg x 1, 2, 3
60kg x 1, 2, 3.
Total of 94 reps over 5 rounds.
Lateral raise: 15kg, 4 x12.
Ab wheel rollouts: 3 x 10.
Tuesday.
Agility ladder: 10 rounds olly.
Squat: 60kg x 2 x 5, 100kg x 2 x 3, 125kg x 7.
Push Press: 40kg x 5, 60kg x 3, 70kg x 1, 80kg x 1.
Then three rounds of
65kg Push Press x 3
6 x lateral hurdle hops
100 yard shuttle (5/10/15/20).
Wednesday.
Partial deadlift (floor to above knees): 60kg x 2 x 5, 90kg x 5, 120kg x 3, 150kg x 3, 160kg x 3.
Pull-ups: (bw 12.5kg), 3 x 5.
BB curl: Bar x 40, 30, 20, 10 (100 total).
Then seven rounds on the minute of
24" box jump x 5
Burpee x 5.
Thursday.
Overhead Squat: 40kg x 5, 50kg x 5, 60kg x 3, 70kg x 1.
Bench Press: 60kg x 5, 80kg x 3, 90kg x 3, 100kg x 7, 6, 5.
Then 5 rounds of
24kg KB push press for 30 seconds
24kg KB push press for 30 seconds
Isometric hold at top of back extension for 60 seconds.
Friday.
Broad jump: 89" (7’5").
Touch-and-go power clean: 50kg x 2 x 3, 70kg x 2 x 2, 75kg x 2.
Then 12 mins of
TAG power clean 60kg x 2 on the minute
Pull-ups for the remainder.
Totalled 45 pull-ups.
Wednesday.
A. Squat: 60kg x 2 x 5, 100kg x 2 x 3, 125kg x 10.
B1. Push Press: 40kg x 1, 1, 1, 50kg x 1, 1, 1, 60kg x 1, 1, 1, 70kg x 1, 1, 1, 80kg x 1, 85kg x 1, 1 (total 15)
B2. Pull-up: 1, 3, 5, 1, 3, 5, 1, 3, 5, 1, 3, 5, 1, 3, 5 (total 45 over 15 sets).
C1. BB Curl: Bar x 50, 30, 20.
C2. Lateral Raise: 18kg db’s, 3 x 10.
Thursday.
Hang Power Snatch: 30kg x 2 x 5, 40kg x 2 x 3, 50kg x 2 x 2
Friday.
Box Jump: 25", 3 x 5.
Floor Press: 70kg x 8, 90kg x 5, 100kg x 5, 110kg x 3, 90kg x 10.
Deadlift: 70kg x 5, 100kg x 5, 125kg x 3, 145 x 3, 170kg x 6.
Tate Press: 15kg x 10, 20kg x 10, 20kg x 10.
Friday.
5k run.
Saturday.
For time:
Row 400m
50kg Push Press x 21
Row 400m
50kg Push Press x 18
Row 400m
50kg Push Press x 15
Row 400m
50kg Push Press x 12
Row 400m
50kg Push Press x 9.
25 mins.
Then
Lateral Raise: 15kg, 3 x 8.
Battle rope work.
Monday.
5k run.
Tuesday.
“3 Bars of Death”
A1. Bench Press: 85kg x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
A2. Deadlift: 130kg x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
A3. Power Clean: 65kg x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Done in 42:28.
Rough
Thursday.
Ten rounds of
3 x Pull-ups
6 x Push-ups
9 x Squat
7.5 mins.
Saturday.
For time:
Row 400m
50kg Push Press x 21
Row 400m
50kg Push Press x 18
Row 400m
50kg Push Press x 15
Row 400m
50kg Push Press x 12
Row 400m
50kg Push Press x 9.
19:23. Over five mins better than this day last week.
Lateral raise: 15kg, 3 x 10.
BB curl: bar x 3 x 20.