Monday.
Turkish Get-up: 16kg KB, 24kg , 28kg and 32kg (pr) each side.
Single-Arm strict KB press: 16kg, 20kg, 24kg, 28kg all x 5 each side. 32kg x 3 each side.
Squat: 20kg x 5, 40kg x 5, 60kg x 5, 80kg x 5, 100kg x 5.
Supine row: 3 x 10.
First time back squatting in over a month.
Rebuilding technique from the ground up
Wednesday.
A. Push Press: 40kg x 5, 60kg x 5, 70kg x 5.
B. Walking Lunge: 20kg x 7, 30kg x 7, 40kg x 7.
C1. DB Snatch Push Press: 20kg, 3x 5L and 5R
C2. Walking Lunge: 40kg, 3 x 5.
D. DB “power snatch”: 12.5kg, 3 x 8.
Thursday.
A. Bradford Press: 40kg x 2 x 5, 45kg x 5, 50kg x 5.
B. Face Pulls: 4 x 10.
C1. Front Squat: 75kg x 2 x 3.
C2. Box Jump: 24", 2 x 5.
C3. Kipped Pull-ups: 2 x 7.
Saturday.
A. Bulgarians (front loaded): 20kg x 5, 40kg x 5.
B. Bench Press: 60kg x 5, 80kg x 5, 95kg x 5, 105kg x 3, 115kg x 1.
C. Pull-up clusters: 20kg, 2 x 4 (with 15 secs rest).
D. BB Curl: 20, 30, 40kg x 8, 25kg x 20.
E. Lateral raise: 12.5kg x 3 x 10.
F. Push up: 44 in 1.45
Monday.
A. Power Snatch: 40kg, 5 x 3 OTM.
B. Speed Pulls: 120kg, 10 x 1 OTM.
C. Walking Lunge: 20kg x 8, 30kg x 8, 40kg x 8.
D1. Thruster: 42.5kg, 3 x 10
D2. Kipped Pull-ups: 3 x 10 (total time for D 5:45).
E. Wheel rollouts: 3 x 10.
Wednesday.
A. Face Pulls: 3 x 10.
B. Bench Press: 40kg x 8, 60kg x 8, 75kg x 8, 85kg x 8 (all paused).
C. Pull-up: 10kg, 10 x 3.
D. JM Press: 60kg x 10, 65kg x 10, 70kg x 10.
E. DB Row: 40kg, 3 x 10.
F. Pushdown: 3 x 10.
G. Erg: 2 x 500m. 1:51 and 1:34.3 (pr).
Thursday.
A. Box Jump: 5 x 3 OTM, last two at 30".
B. Squat: 20, 40, 60, 80, 100 kg x 5. 112.5kg x 3. 122.5kg x 5 x 2.
C. Good Morning: 60kg x 10, 70kg x 10, 80kg x 10.
D. Front Squat: 40kg x 8, 60kg x 8, 80kg x 8.
E. Standing BB Russian Twist: 10kg, 3 x 10/10.
Saturday.
A. Double KB Floor Row: 24kg 'bells, 4 x 8.
B. Double KB Press: 24kg, 4 x 5.
C. KB Shrug: 24kg, 4 x15.
D. One-arm lateral raise: 17.5kg, 4 x 6.
E. DB Curl: 17.5kg, 6 x 8.
F. Push-ups: 50 in two minutes.
Tuesday.
A. Power Snatch: 45kg, 5 x 2 OTM.
B: Deadlift: 70kg x 5, 100kg x 5, 125kg x 8.
C. Bulgarians: 15kg DB’s x 6, 20kg x 6, 25kg x 6.
D. Walking Lunge: 15kg DB’s x 6, 17.5kg x 6, 20kg x 6.
E. Hyper-extensions: 3 x 10.
F. Reverse-hyper: 10kg x 10, 20kg x 10, 30kg x 10.
G. Bar rollouts: 3 x 10.
Wednesday.
A. Face pulls: 3 x 10.
B. Bench Press: 60kg x 8, 80kg x 5, 90kg x 3, 100kg x 5 x 2 (all paused).
C. Pull-ups: 10kg, 6 x 4.
D. JM Press: 70kg, 3 x 8.
E. ChestSupported DB row: 26kg, 3 x 10.
F. Pushdown: 3 x 10.
G. DB Curl: 20kg, 4 x 8.
H. Erg: 100m x 5 (30secs rest).
Friday.
A. Box Jump: 5 x 3 OTM, highest 31".
B. Squat (speed): 100kg, 10 x 2 OTM.
C. Front/zombie squat: 70kg, 3 x 8.
D. Romanian DL: 100kg, 3 x 10.
E1. Thruster: 45kg, 5 x 5.
E2. Kipped Pull-ups: 5 x 5 (all done in 5 mins).
F. BB Russian Twist: bar 12.5kg, 3 x 8/8.
Saturday.
A1. Press: 20,30,40,50kg x 10.
A2. Pull-aparts: 3 x 10.
B1. Incline DB Press: 27.5kg, 3 x 10.
B2. Seated DB “power curl”: 10kg DB’s , 3 x 10.
C BB Shrug: 110kg, 3 x 10.
D. Lateral Raise: 20kg, 5 x 8.
E. BB Curl: 40kg, 5 x 8.
F1. Push-ups: 70 in 3 mins.
F2. Face Pulls: 3 x 12.
Tuesday.
A. Power Snatch: 50kg, 5 x 1 OTM.
B. Deadlift: 155kg, 5 x 2.
C. Bulgarians: 30kg x 8, 40kg x 8, 50kg x 8.
D. Walking Lunge: 20kg DB’s, 3 x 8.
E. BB rollout: 3 x 13.
Wednesday.
A. Speed Bench: 65kg w/doubled Minibands, 8 x 3.
B. Pull-ups: 100 throughout workout.
C. JM Press: 70kg x 8, 80kg x 8, 80kg x 8.
D. DB Curl: 17.5kg, 5 x 8.
E. Rolling DB extension: 15kg x 8, 20kg x 8, 22.5kg x 8.
Friday.
A. Squat: 40, 60, 80, 100kg x 8.
B. Front Squat; 40, 60, 75, 85kg x 5.
C. Reverse-hypers: 40kg, 3 x 10.
D. Zercher Good-Morning: 50kg, 3 x 8.
E. BB russian twist: 15kg, 3 x 8.
F. Erg: 4 mins max distance (1133 metres).
Saturday.
A. Press: 50kg, 3 x 7.
B. Pendlay Row: 50kg x 20, 15, 12, 10.
C. Lateral Raise: 18kg, 3 x 8.
D. BB Curl: 20kg, 3 x 20.
Quick catch-up session at home
Tuesday.
A. Power Snatch: 42.5kg, 5 x 3 otm.
B. Speed Pulls: 125kg, 12 x 1.
C. Bulgarians: 22.5kg DB’s, 3 x 6.
D. Walking Lunge: 45kg x 6, 45kg x 6, 30kg x 12.
E. BB rollouts: 3 x 15.
Wednesday.
A. Bench Press: 60, 80, 90kg x 8 (all paused).
B. Pull-ups: 4 x 8.
C1. Close-grip Bench Press: 60, 70, 80kg x 8.
C2. Reverse-flye: 12.5kg DB’s, 4 x 15.
D1. Tate Press: 20kg DB’s, 3 x 8.
D2. BB Shrug: 130kg, 4 x 10.
E. DB Curl: 15kg DB’s, 4 x 10.
Friday.
A. Box Jump: 5 x 3.
B. Squat: 60kg x 5, 80kg x 5, 100kg x 3, 120kg x 3, 130kg x 3 x 2.
C. Front Squat: 60kg x 4 x 1, 70kg x 3 x 1, 80kg x 2 x 1, 90kg x 1, 95kg x 1.
D. Romanian DL: 110kg, 3 x 8.
E. Tabata Front Squat: 40kg for total of 53 reps.
F. BB Russian Twist: 20kg, 3 x 5/5.
Saturday.
A. Bradford Press: 20, 30, 40, 50kg x 5.
B. DB Row: 27.5kg, 4 x 10.
C. Incline DB Press: 27.5kg, 2 x 15.
D. Lateral Raise: 12.5kg, 3 x 10.
E. BB Curl: 30kg, 4 x 10.