Wednesday.
A. Pulldown @40X0: 3 x 8.
B. Chest-supported DB Row: 26kg 'bells, 3 x 8.
C. Seated DB Shrug: 30kg 'bells, 3 x 15.
D. Seated Lateral Raise @40X0: 10kg x 3 x 7.
E. Erg: 30 secs on/ 90 secs off x 5. 150-160m each interval.
F. 10 mins HICT on stationary bike.
Friday.
A. 2k row on the erg in 7.27
B. 5 x 20 secs on the airdyne w/ 3 mins rest. Awful
Saturday.
A. Hip thrusters: 70kg x 8, 90kg x 8, 100kg x 8.
B. Bulgarian split squat @40X0: 15kg DB’s x 3 x 7.
C1. 5 x 1 min skipping.
C2. 5 x 400m run.
1 min rest between exercises, 2 min rest between sets.
D. 5mins HITC on the stationary bike.
Sunday.
50km cycle.
Tuesday.
A. Incline DB Press @40X0: 35kg x 3 x 8.
B. Push-ups @40X0: 3 x 10.
C. Seated BB OHP @50X0: 3 x 6.
D. Pushdown @40X0: 3 x 10.
Wednesday.
A. Erg: 2k row in 7.19. That’s a PR.
B. Battle Rope: 5 x 30-second complexes w/ 3 mins rest in between.
C. Airdyne: 5 x 1min on/ 2mins off @20kph.
Thursday.
A. Pull-ups @40X0: 3 x 5.
B. Chest-supported DB row: 26kg 'bells x 3 x 12.
C. Seated DB Shrug: 40kg x 3 x 15.
D. Seated Lateral Raise @40X0: 10kg x 3 x 7.
E. EZ-bar curl @40X0: bar 20kg x 3 x 8.
Monday AM.
A. Bulgarians @40X0: 16.5kg DB’s x 3 x 6.
B. Goblet Squat @40X0: 16.5kg DB x 2 x 8.
Monday PM.
50km cycling on commuter bike
Wednesday.
A. Bench Press: 50kg x 8, 70kg x 8, 90kg x 8.
B. Seated BB OHP: 30, 40, 50kg x 6.
C. Rolling DB extension: 12.5kg x 8, 15kg x 2 x 8.
D. Erg: 100m x 2 x 5 w/ 40 secs rest.
E. 5mins HICT on stationary bike.
(Thursday: 40k cycling).
Friday.
A. Erg: 2k row in 7.15 (pr).
B. Goblet Squat: 27.5kg DB x 3 x 10.
C. BB Hipthruster: 70kg x 8, 100kg x 8.
D. RKC plank: 3 x 10 secs.
Tuesday AM.
A. Press: 50kg, 5 x 5.
B1. Walking O/H lunge w/15kg plate: 2 x 7/7.
B2. DB Snatch PushPress w/17kg DB: 2 x 5/5.
C. 3 rounds of 3 x chins @ 10sec negative, 8 x incline DB curl @ 17kg, 8 x hammer curl @17kg.
D. Calf routine day 1: 3 x triple drop set of seated calf raise 15/15/15 supersetted with 3 x 30 donkey calf raise.
Then giant set of standing calf raise, 60 reps resting ten seconds every 10 reps.
E. Lying Russian Twist: 15kg plate, 3 x 10 nice and slow.
PM: 50k cycling
Wednesday.
A. Power Snatch: up to 75kg x 1.
Three rounds of
B1. 50kg Thruster x 5 ottm
B2. 15kg Pull ups x 4 ottm
B3. Burpees x 8 ottm.
C. Pull-ups: 3 x 6.
D. Three rounds of riceps tri set: French Press x 10/ Dips x 8/ Pushdown x 15.
E. Lateral raise: 15kg x 3 x 10.
F. TTB’s: 3 x 6.
Saturday.
A. Bench Press: 60kg x 5, 75kg x 5, 87.5kg x 5, 100kg x 5.
B. Incline DB Press 27.5kg x 3 x 12.
C. BB Hipthruster: 60kg x 6, 100kg x 5, 110kg x 6.
D. SSB squat: 45kg x 5, 65kg x 5, 85kg x 5.
E. Bicep 3/6/12 superset: 3 x rounds with BW/ 17.5kg/ 15kg DB’s.
F: Calf Routine day two: 3 x triple drop sets of calf raises, 10/10/10.
G. RkC plank: 3 x 10 sexs.
H. Pull aparts: 3 x 15.
Monday.
A. Press: 50kg, 4 x 5.
B. Reverse lunge: 7 @ 15kg, 2 x 7 @ 34kg.
C. 3 rounds of 3 x chins @ 10sec negative, 8 x incline DB curl @ 17kg, 8 x hammer curl @17kg.
D. Calf routine day 1: 3 x triple drop set of seated calf raise 15/15/15 supersetted with
3 x 30 donkey calf raise. Then giant set of standing calf raise, 60 reps resting ten seconds every 10 reps.
E. Lying Russian Twist: 15kg plate, 3 x 10 nice and slow.
Wednesday.
A. Hang Power Snatch: up to 50kg x 3.
B. Bench Press: 70kg x 5, 90kg x 5, 102.5kg x 5.
C. Incline DB Press: 27.5kg x 3 x 12.
D1. Pull-ups @15kg: 3 x 3 ottm
D2. Burpees: 3 x 6 ottm
D3. Airdyne: 3 x 15 secs ottm
E. Pull-ups: 3 x 7.
F. Tricep triset x 3.
Thursday.
A. BB Hipthruster: 60, 90, 110kg x 8.
B. SSB squat: 45, 75, 95kg x 5.
C. Biceps triset x 3.
D. Calf routine day two.
E. Lateral raise: 17.5kg DB’s x 3 x 8.
F. L-sit: 2 x 10secs.
G. Erg: 1120m in 4 mins
Monday.
A. Turkish-get up: 17kg DB x 10 (5 each side).
B. T-drills and 10 x 10m/10m flying start/sprint with 60 seconds rest between efforts.
Tuesday.
A. Handstand holds: 3 x 30 secs approx.
B. Seated DB OHP: 17kg DB’s x 8, 10, 12.
C. Supine row: 3 x 12.
D. 6 rds x 12 DB snatch OTM (3R, 3L) w/17kg DB.
E. Bicep triset x 3 rounds.
F. Calf routine day one.
Thursday.
A. Bench Press: 60, 80, 95, 105kg x 5.
B. Face Pulls: 3 x 15.
C. Incline DB Press @40X0: 27.5kg x 3 x 8.
D. Push-ups: 3 x 10.
E. Dips: 5 x 8 w/ 30 secs rest between.
F1. Pullups: 8, 7, 6, 5, 6.
F2. Skipping: 5 x 100.
Tuesday.
A. SSB squat: 55kg x 5, 85kg x 3, 105kg x 2, 125kg x 1.
B. GHR: 3 x 5.
C. Sledgehammer strikes on tyre: 15 x 8 otm.
D. Bicep triset x 3.
E. Calf routine day one.