Friday.
Squat: 60kg x 2 x 3, 100kg x 3, 120kg x 2, 130kg x 1, 140kg x 4.
Chins: 3 x 8.
Press: 20kg x 5, 40kg x 5, 50kg x 5.
BB complex (Clean/FrontSquat/PushPress/BackSquat/BTNPushPress/): Triples @ 20, 40, 50, 60kg.
Bar was shite and no chalk so the complex was a pain.
Squats could’ve been better, no pop. Lower back is tight from having been worked on last night.
Saturday.
Hip belt squats.
BB Row.
Sled Drags (forward, back, and carrying a bag in zercher grip).
Curls.
Laterals raises.
Pushdowns.
Farmer’s Walks.
Kettlebell Complex.
One-arm rope pull in the plank position.
Monday.
A1. Front Squat: 90kg x 4 x 2, 92.5kg x 2 x 2, 95kg x 2, 90kg x 2.
A2. Box Jumps @ 28": 8 x 5.
B1. Handstand push-up: 1 x 2, 1 x 3, 1 x 2.
B2. Supine Row: 3 x 12.
Tuesday.
A. Pull-ups: BW x 2 x 5, 10kg x 5, 15kg x 3, 20kg x 3.
B. Power Clean: 40kg x 3, 60kg x 2 x 3, 70kg x 3.
C. BB complex (HighPull x 3/PowerClean x 3/ PushJerk x 3/ GoodMorning x 3):
50kg / 52.5kg/ 55kg / 60kg.
Thursday.
Squat: 60kg x 3 x 3, 100kg x 3, 120kg x 2, 130kg x 1, 140kg x 1, 150kg x 1, 130kg x 3, 140kg x 2.
Floor Press: 60kg x 5, 80kg x 5, 100kg x 5.
3 rounds of
8 x Pull-ups
8 x Sandbag squat shoulder squat
Friday.
Power Snatch: 20kg x 2, 30kg x 2, 40kg x 2 x 2, 45kg x 2, 50kg x 1, 55kg x 1, 50kg x 6 x 1.
DB Row: 40kg, 3 x 8.
5 rounds of:
5 x Chin-ups
10 x Push-ups
5 x Back squats @ 50kg
In just over seven minutes.
Saturday.
100m shuttle runs
Curls
Rolling extensions/ Dips
Lateral raises
Face Pulls
Weighted planks w/ 70kg
Monday.
Squat: 60kg x 3, 60kg x 3, 100kg x 3, 100kg x 20.
Then
6 rounds of :
70kg Push Press x 3
7kg med ball slam x 8
In 7:30
Tuesday.
Power Clean: 65kg x 2 x 3, 67.5kg x 2 x 3, 70kg x 3, 75 kg x 2 x 1.
Supine row: 3 x 10.
Then
100m row on the minute for 9 mins.
Friday.
(Face pulls: 4 x10)
Press: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 1.
Deadlift: 60kg x 2 x 3, 100kg x 2 x 3, 140kg x 3, 160kg x 3, 170kg x 3, 180kg x 3.
Then
6 rounds in ten mins of:
5 x 10kg Pull-ups
50kg plate push 18m
Wednesday.
Hang Power Clean: 40kg x 2 x 3, 50kg x 2 x 2, 60kg x 2 x 1, 70kg x 1, 75kg x 1.
Box Squat (16"): 60kg x 2 x 5, 80kg x 3, 100kg x 2, 120kg x 2, 130kg x 2, 140kg x 2, 150kg x 2.
Pull-up ladder: OTM, up to round seven (28 reps in 6:20).
Thursday.
Floor Press: 60kg x 8, 80kg x 5, 95kg x 5, 105kg x 3, 110kg x 2.
BB hip bridges: 40kg, 2 x 8.
1-arm BB snatch: 20kg x 5, 30kg x 2 (es).
DB hold: 40kg both hands for one minute.
Saturday.
A. Power Snatch: 30kg x 3, 35kg x 3, 40kg x 3, 45kg x 3, 50kg x 2 x 3.
B1. Press: 65kg x 3 x 3.
B2. Pull-ups: 10kg x 3 x 5 (2mins rest).
C1. Squat: 105kg x 3 x 3
C2. Erg: 20 secs sprint x 3 (2mins rest).
D1. BB curl: 30kg x 2 x 8, 35kg x 2 x 8, 40kg x 2 x 8.
D2. Dips: BW x 5, 15kg x 5, 30kg x 5, 45kg x 3.
D3. Lateral raise: 17.5kg, 5 x 8.
E1. Farmer’s walks: 32kg kb’s, 2 x 100m.
E2. Sled Drags: various, carrying 75-140kg.
Monday.
Squat: 60kg x 2 x 5, 80kg x 5, 100kg x 5, 120kg x 10.
Push Press: 20kg x 5, 40kg x 5, 50kg x 5, 65kg x 10.
Then
10 rounds of :
3 jumps over boxes into 15m sprint
(Recovery is the walk back)
Tuesday.
Deadlift: 60kg x 2 x 3, 100kg x 3, 140kg x 3, 170kg x 3, 140kg x 10.
Banded Good Morning: Heavy band x 15, 18, 17.
Then
3 rounds of:
Walking Lunge w/24kg DB’s: 6/6
Pull-ups x 6.
4:30
Thursday.
Power Snatch: 20kg x 3, 30kg x 3, 40kg x 3, 50kg x 2, 55kg x 1.
Overhead Squat: 20kg x 5, 40kg x 5, 55kg x 4.
Handstand push-up: 3 x 3.
10 x 30m sprints
Friday.
A. Box jump: up to a triple @29".
B1. Bench Press: 90kg x 21, 15, 9.
B2. Pull-ups: 21, 15, 9.
(Done in 18:30)
C1. BB bridges: 40kg, 3 x 8.
C2. EZ-Bar Curl: 30kg, 5 x 8.
C3. Lateral Raise: 17.5kg, 4 x 8.
C4. Weighted close-grip pushups: BW x 10, 15kg x 10, 25kg x 10.
Nice session
Monday.
Press: 20kg x 5, 40kg x 5, 50kg x 5, 60kg x 7.
Squat: 60kg x 5, 90kg x 5, 110kg x 5, 130kg x 7.
Then
10 rounds of:
Lateral hurdle hop (same direction x 4) into 20m sprint.
1 min rest between rounds.
Tuesday.
Deadlift from a 4" deficit: 60kg x 2 x 5, 100kg x 3, 120kg x 1, 140kg x 1, 160kg x 1 (all beltless).
Then
3 rounds of
26kg DB Snatch + Push Press x 7R, 7L
10kg Weighted Pull-Up x 7
In 13 mins.
Thursday.
A. Bench Press: 60kg x8, 80kg x 5, 100kg x 5, 110kg x 1, 115kg x 1, 120kg x 1, 90kg x 8.
B1. 20" Box Jump: 8 x 3
B2. Front Squat: 80kg x 3, 3 , 2, 2, 1, 1, 2, 3.
B3. 10metre acceleration
B completed in about twelve mins.