Friday.
(Skipping, teacups, broad jumps, etc)
A. Hang Power Clean: 40kg x 2 x 3, 50kg x 3, 60kg x 3, 70kg x 3.
B. BB hip thrust: 40kg, 2 x 8.
C. Good Mornings: 50kg, 3 x 8.
D1. “True” Push-ups: 5 x 10
D2. Ring rows: 5 x 10.
E. Lying Russian Twist: 20kg plate, 3 x 8/8.
Monday.
A. Press: 20kg x 5, 40kg x 5, 50kg x 3, 60kg x 2, 67.5kg x 3, 55kg x 8.
B. Pull-up: 3 x 10.
C1. Squat: 60kg x 5, 80kg x 5, 100kg x 3, 120kg x 3, 130kg x 3, 137.5kg x 2, 145kg x 1.
C2. Bounding broad jumps: 10metres x 3 x 2.
Tuesday.
(Hang) Power Snatch: 40kg x 2 x 3, 45kg x 3, 50kg x 2, 55kg x 2, 50kg x 4 x 2.
Face Pulls: 4 x 10.
Kettlebell Swings: 32kg, 4 x 30 (60secs rest).
Thursday.
(Extensive warm-up including defranco stuff and shudder practicing kipping pullups)
A1. CGBP: 40kg x 5, 60kg x 5, 75kg x 5, 85kg x 5, 87.5kg x 5, 90kg x 5.
A2. Reverse-flyes: 10kg DB’s, 4 x 15.
B1. Squat: 100kg x 15, 12, 10, 7, 8.
B2. Burpee box jump (20"): 5 x 7.
Total 19mins for B.
One of the worst things I’ve ever done. My legs just would not work. I was really afraid I was gonna miss a 20inch box toward the end,
Friday.
A. Hang Power Clean: 40kg x 3, 50kg x 3, 60kg x 3, 70kg x 2, 72.5kg x 1, 75kg x 1.
B. Chins: BW x 3, 10kg x 3, 20kg x 3.
C1. Dips: 3 x 10.
C2. 7kg Med Ball Slams: 3 x 10.
C3. Farmer’s Walk: 40kg DB’s, 3 x 30m.
Really light easy session. Honestly, am still pretty fucked from yesterday.
Saturday.
A. Strict Kettlebell Press: (each side) 16kg x 8, 20kg x 5, 24kg x 3, 28kg x 2, 32kg x 2.
B. Romanian DL: 60kg x 6, 80kg x 6, 100kg x 6, 120kg x 6.
C. BB Hip Thrust: 40kg x 8, 50kg x 8, 60kg x 8.
D1. BB Curl: 40kg, 4 x 10.
D2. Lateral Raise: 17.5kg x 6, 20kg x 4 x 6.
E1. DB extension: 15kg, 4 x 6.
E2. Pallof Press: 3 x 10.
Monday.
Front Squat: 60kg x 2 x 3, 70kg x 3, 80kg x 5, 75kg x 5, 70kg x 5.
Floor Press: 60kg x 5, 80kg x 5, 90kg x 5, 100kg x 3, 110kg x 3.
Chest Supported DB Row: 22kg, 3 x 10.
Wheel rollouts: 2 x 10.
Then
5 x 20m sprint accelerations.
10 x 10m/10m acceleration/full speed.
Tuesday.
A1. Hang Power Clean: 40kg x 2 x 3, 50kg x 3, 60kg x 3, 70kg x 5 x 2.
A2. Seated Box Jump (24"): 5 x 3.
B1. 22kg DB powerclean pushpress: 5 x 5 (45secs rest).
B2. 10kg Pull-ups: 3, 3, 4, 4, 5 (45secs rest).
B3. Burpees: 5 x 6 (45 secs rest).
Thursday.
Bench Press: 50kg x 5, 70kg x 5, 90kg x 5, 100kg x 5, 110kg x 3.
Dips: 3 x 15.
Front/Zombie Squat: 40kg x 3, 60kg x 3, 80kg x 3,
(Cluster set of 90kg x 1, 1, 1) (Cluster set of 95kg x 1, 1, 1).
Box jump: 24" x 5, 26" x 5, 27.5" x 3, 28.5" x 2.
Friday.
8 rounds of:
HighKnee fast skipping: 20 secs
Kettlebell swing: 32kg x 8
Pull-up x 3
Romanian DL: 70kg x 10, 100kg x 10, 120kg x 10.
GHR extension hold: 3 x 1min
Monday.
A. Press: 20kg x 5, 30kg x 5, 40kg x 5, 50kg x 3, 60kg x 3, 70kg x 2, 55kg x 8.
B1. 20" BB Step-ups: 30kg x 5/5, 40kg x 5/5, 50kg x 5/5.
B2. Wheel rollouts: 3 x 10.
B3. Chins: 5, 6, 8, 7, 8.
C1. Face pull: 5 x 10.
C2. Lateral Raise: 16kg, 4 x 10.
Thursday.
A. Close-grip Bench Press: (60kg x 8, 70kg x 5) 75kg x 3 x 3, 80kg x 2 x 3, 85kg x 3, 87.5kg x 3, 90kg x 3. (45secs rest between sets)
B. EMOTM for 5mins: 140kg DL x 5, Bench Jumps x 5.
C1. Incline DB Crush Press: 26kg DB’s, 3 x 8.
C2. Supine Row: 3 x 10.
C3. Rotational medball throw: 3 x 10/10.
Friday.
Skipping: 3 x 1min on/1min off.
Erg: 3 x 1min on/1 min off.
Triple Broad Jump: 5 x 1.
Power Clean: 40kg x 5, 50kg x 4, 60kg x 3, 70kg x 2, 75kg x 1, 77.5kg x 1.
Kipping Pull-ups: 6 rounds.
Battle Ropes: 2 x 15 secs.
Saturday.
A. Bradford Press: 25kg x 8, 35kg x 8, 45kg x 8, 55kg x 8.
B. Band Facepull complex: 3 x 8.
C. Bench Press: 50kg x 6, 70kg x 6, 80kg x 15.
D. Zercher Squat, Good Morning: 40kg, 3 x 6.
E1. Lateral Raise: 17.5kg, 3 x 10.
E2. Renegade Row: 17.5kg, 3 x 8.
E3. BB Curl: 30kg, 3 x 15.
E4. Weighted Plank: 90kgs, 2 x 30 seconds.
Thursday.
A1. Front Squat: 70kg, 8 x 3.
A2. 24" Box Jump: 8 x 3.
(45 secs between rounds)
B1. Press: 70kg, 5 x 1.
B2. Pull-ups: 5 x 5.
C. Face pulls: 4 x 12.
Friday.
80k Cycling.
Monday.
Bench Press: 60kg x 5, 80kg x 5, 95kg x 5, 110kg x 3, (all paused) 90kg x 10.
Then, for time:
Front / Zombie Squat 30 reps @ 65kg
200m shuttle run (5,10,15,20 twice)
30 x Burpees.
Ten mins.
Saturday.
A. BB hip thrust: 40kg x 8, 60kg x 2 x 8.
B. Pull-ups: BW x 3 x 5, 10kg x 2 x 5.
C. Bradford Press: 40kg x 2 x 6, 50kg x 6.
D. Banded KB Shrugs: bar 32kg 'bells, 3 x 6.
E1. Dips: BW x 5, 15kg x 5, 35kg x 5.
E2. Banded KB curls (!): bar 8kg 'bells, 3 x 5.
E3. Lateral Raise: 15kg, 3 x 10.
Thursday.
A. Hang Power Snatch: 40kg, 5 x 3 OTM.
B1. Floor Press: 90kg x 5, 95kg x 5, 100kg x 5.
B2. Plyo Push-up: 3 x 5.
(Every two mins)
Saturday.
A. Front-Racked Bulgarians: 20kg x 5, 30kg x 5, 40kg x 5.
B. Pull-up Ladder OTM: 15kg, 1,2,3,4,5 in five mins (15 reps total).
C. Zercher Good Morning: 40kg x 5, 50kg x 5, 60kg x 5.
D. Bradford Press: 20kg x 6, 40kg x 6, 50kg x 6, 60kg x 2.
E. Push-Ups: 50 in two minutes.
F1. CSR’s: 20kg DB’s, 3 x 12.
F2. Lateral Raise: 17.5kg, 4 x 8.
F3. Rotational Ball Slam: 3 x 10/10.
G1. BB Curl: 20kg x 8, 30kg x 8, 40kg x 3 x 8, 25kg x 20.
G2. Pushdown: 2 x 20.
G3. KB Shrug: 32kg bells, 3 x 15.