Monday.
A. Agility Ladder.
B. Box Jump: up to 31.5"
C. Squat: 60, 80kg x 5, 100, 120kg x 3, 130, 140, 145, 150kg x 1.
D1. Good Morning: 60kg x 5 x 5
D2. Zombie Squat: 60kg x 5 x 5 (D1 and 2 completed in 4.40, ie no rest)
E. 7kg Ball Slam: 10 secs on / 20 secs off for 5 rounds, 35 reps total.
Today’s conclusions: I am fat
Tuesday.
A. Face Pulls: 4 x 12.
B1. Inc. DB Press: 40kg x 3 x 5.
B2. Pulldown: 3 x 6.
C1. Press: 62.5kg x 3 x 3.
C2. DB Row: 40kg x 3 x 8.
D1. KPU: 3 x 5
D2. SGHP: 40kg x 3 x 6.
D3. Dips: 3 x 7.
E. BB Curl: Bar x 3 x 20.
Thursday.
A. Power Snatch: 20, 30, 40, 45, 50kg x 3.
B. Deadlift: 80kg x 5, 120kg x 5, 160kg x 8.
C. Reverse Lunge: 22kg DB’s, 2 x 8.
D. Erg: 500m row.
E. Lying Russian Twist: 20kg x 2 x 8.
Friday.
A1. Bench Press: 70kg x 5, 90kg x 3, 107.5kg x 1, 111.25kg x 1, 117.5kg x 1.
A2. Pull-ups x 50.
B1. Inc. DB Press: 27.5kg, 3 x 12.
B2. BB Row: 70kg x 3 x 8.
C1. Dips: 3 x 12.
C2. BB Curl: 30kg x 3 x 10.
C3. Lateral Raise: 3 x 8.
Monday.
Squat: 110kg x 10 x 2 OTM.
Then
5 rounds of
“Plyo” pull-up x 4
Clapping Push-up x 6
7’ Broad Jump x 8
In eleven minutes.
Tuesday.
Deadlift: 60, 100kg x 5. 140, 165kg x 3. 175, 180, 185kg x 1 (all beltless).
Then
6 rounds in 11.20 of
7 x Bent over DB row
7 x DB Power Clean
7 x DB Push Press
W/ 22.5kg DB’s
Thursday.
Speed Bench: 72.5kg x 8 x 3 OTM.
Then
100kg Squat, 32kg KB Swing x 21/15/9 of each for time.
10 mins 11 seconds. Dammit. So close
Friday.
Hang Power Clean: 40, 50, 60kg x 3, 65, 70kg x 2, 75, 77.5, 80kg x 1.
Then
2 rounds of
2 mins Max push ups, 2 mins rest
2 mins Max Neutral-grip chins, 2 mins rest
2 mins Max cals on the Erg, 2 mins rest.
Push-ups 60 reps and 50 reps.
Chins 20 reps and 18 reps.
Erg 38 cals and 38 cals.
Legs in bits after yesterday
Monday.
Squat: 60kg x 5, 80kg x 5, 100kg x 4, 115kg x 3, 127.5kg x 8.
Then
Five rounds for time of:
80kg Good Morning x 5
Burpee x 6
Dips x 10
9:48.
RKC Plank: 3 x 15 secs
Tuesday.
A. Hang Power Snatch: 40kg x 3 x 3, 50kg x 3.
B. Deadlift: 100kg x 3, 140kg x 3, 160kg x 2, 180kg x 1, 195kg x 1, 205kg x 1 (PR).
Then
C1. 20" Step-ups w/24kg DB’s: 10, 10, 5, 5.
C2. Pull-ups: 10, 8, 7, 5, 5, 5, 5, 5.
C3. KB Swing @ 32kg: 15, 15, 15, 15, 15, 13, 12.
C for time in 22.41
Thursday.
A. Bench Press: 60kg x 5, 80kg x 5, 95kg x 3, 110kg x 2, 120kg x 1, 125kg x 1, 127.5kg x 1.
B1. Front Squat: 80kg x 5 x 3
B2. 60-metre shuttle sprint x 5
Monday.
A. Squat: 70kg x 5, 100kg x 5, 120kg x 3, 130kg x 5 x 2.
B1. Dynamic push-up: 15, 10, 10, 10, 10, 7, 6, 5, 4, 3 (80 total).
B2. 20" step-up with 16kg KB’s: 10, 8, 7.
B3. Double-unders: 10,10,10,10,10,10,10,10 (80 total).
B done in 19.43
Wednesday.
A. Speed Pulls: 125@ 3" deficit, 12 x 1.
B. Reverse-band Deadlift (light bands): 150kg x 3, 180kg x 3, 200kg x 3.
Then
C. 2 rounds with 3 mins rest between rounds of
Power Clean 70kg x 5
100 x skips
Push Press 60kg x 10
80 x skips
Kettlebell swing 24kg x 20
60 x skips
5kg Ball Slam x 20
40 x skips.
Done in 20.58
Thursday.
A1. Bench Press: 90kg x 15, 12, 9
A2. Pull-ups/neutral-grips chins: 15kg x 15, 12, 9
Done in 16.48
B1. KB Swing: 24kg x 10
B2. Right rack kb squat x 10
B3. Right rack walk x 25m
B4. KB Swing x 10
B5. Left rack kb squat x 10
B6. Left rack walk x 25m
4 rounds in 14.42
C. Lying russian twist: 24kg x 2 x 8.
Saturday.
A. Hang Power Snatch: 30kg x 3, 40kg x 3, 45kg x 2, 50kg x 3 x 1.
B. Seated DB Overhead Press: 15kg x 8, 17.5kg x 8, 20kg x 2 x 8.
C1. Reverse-flye: 12.5kg DB’s, 3 x 15.
C2. Lateral Raise: 12.5kg DB’s, 3 x 10.
D. EZ-Bar Curl: bar 25kg, 4 x 10.
E1. BB Shrug: 110kg x 3 x 20.
E2. Dips: 3 x 15.
F. Every second minute, for ten mins: 24kg KB swings x 30.
Tuesday.
Squat: 110kg x 8 x 2 otm.
Then
90kg Squat x 30
Row 1000m
Burpees x 30
For time: 12.48
Wednesday.
A. Bench Press: 70kg x 5, 90kg x 5, 100kg x 3, 110kg x 5 x 2.
B. W/grip N/grip chins: 7 x 7.
C. Incline DB Press: 27.5kg x 3 x 12.
D. BB Row: 80kg x 4 x 8.
Then
E1. 100m Farmer’s Walk w/32kg KB’s
E2. 100 x skips
Rest two minutes between rounds. 4 rounds.
Friday.
A. Deadlift: 70kg x 5, 100kg x 3, 135kg x 8.
B. Reverse-band DL (light bands): 130, 160, 180kg x 3, 200kg x 2, 210kg x 3 x 1.
C. Good Mornings: 50, 70, 80, 90kg x 3.
D. Kneeling abs w/ medium band: 50 reps total.
Then
E. 5 rounds for time
20kg DB’s Power Clean x 5
100 x skips
9.15
Saturday.
A. Press: 40kg x 3, 50kg x 3, 60kg x 3, 65kg x 2, 70kg x 1.
B1. BTN Press: 40kg x 5, 50kg x 3, 60kg x 2.
B2. DB Row: 27.5kg x 3 x 15.
C1. Lying DB extension: 17.5kg x 3 x 8.
C2. Lateral Raise: 15kg x 3 x 8.
D. 3 x pull-ups at the top of every minute for eight minutes.
A total of 25 power snatches @ 45kg in between pullups.
E. EZ-bar curl: bar 30kg x 6 x 6.
Monday.
A. Squat: 60kg x 3, 80kg x 3, 100kg x 3, 110kg x 8.
B. Front Squat: 70kg x 5 x 3 OTM.
C. Romanian DL: 70kg x 5, 100kg x 5, 120kg x 3, 140kg x 3.
D. Erg sprints: 4 x 20 seconds.
E. Lying Russian Twist: 20kg x 3 x 5.