Thursday.
A1. Agility ladder x 20.
A2. Face Pulls: 5 x 10.
B. Bench Press: chains 30kg x 5, 50kg x 5, 70kg x 4, 80kg x 2, 85kg x 1, 90kg x 1, 50kg x 10.
C. Incline DB Press: 27.5kg, 10sec rest pause every 5 reps, 25 rep total.
D. Pull-ups: 4 x 7.
E. Tricep tri-set: 3 rounds.
Saturday.
A. Bulgarians: 20kg DB’s x 3 x 5.
B. BB Hipthrusters: 60, 90, 120kg x 4.
C. Deadlift: up to 200kg x 1.
D. Lateral raise: 15kg DB’s, 2 x rest pause sets of 25 w/10secs rest every 5 reps.
E. Reverse-Flye: 12.5kg DB’s x 3 x 12.
F. Calf Routine day two.
First time DLing in about three months. My back injury is still there and I hadn’t planned to do it, but 200kg ended up happening easily enough. Gas
Wednesday.
A. Tyre Flip: 5 x 2.
B. Ring Work.
C. Every second minute for 5 rounds:
3 x 30" box jump
8 x kipped pull-ups
10 x 36kg KB Swings
D. Calf routine day one.
Thursday.
A1. Agility ladder: 20 passes.
A2. Face Pulls: 5 x 12.
B. Bench Press: (all chains) 40kgx 5, 60kg x 4, 70kg x 3, 80kg x 2, 90kg x 1.
C. Incline DB press: 27.5kg DB’s, rest pause set of 20 reps w/10secs rest every five reps.
D. Tricep tri-set: 3 rounds.
E. Skipping: 1minute on/ 1minute off for 3 rounds.
Saturday.
A. Bulgarian split squat: 25kg DB’s x 2 x 5, 20kg x 7.
B. BB hipthruster: 70, 100, 120kg x 6.
C. KB shrug: 32kg x 3 x 20.
D. Calf routine day two.
Wednesday.
A. Ring work/bw work.
B. Bench Press: 50, 70kg x 5, 90, 100kg x 3, 110, 115kg x 1.
C. Tate Press: 17.5kg x 3 x 10.
D. DB Flye: 17.5kg x 3 x 10.
E. Pull-apart: 5 x 10.
F1. Seated lateral raise: 8kg x 3 x 10.
F2. KB shrug: 32kg x 2 x 30.
Friday.
A. Bulgarian split squat: 20kg DB’s x 3 x 5.
B1. Pull-up clusters: 3 x 1,1,1,1,1 @20kg.
B2. BB hipthruster: 70kg x 6, 100kg x 6, 140kg x 6.
C. EZ-Bar Curl: 20, 25, 27.5, 30kg x 10.
Sunday. 5k run at a surprisingly decent clip.
This’ll hurt tomorrow
Monday.
A. Squat: 20, 40, 60kg x 5. 75kg x 3.
85kg x 5, 97.5kg x 5, 110kg x 5.
B. Front racked Bulgarian split squat: total of 10 reps per side.
C. Calf Raise: ladder of 10-1 (55reps total).
D. Half-Kneeling Pallof Press: 3 x 10/10.
Monday.
A. Squat: (20x5, 40x5, 60x5, 75x3)
85kg x 5, 97.5kg x 5, 110kg x 5.
B. Front-racked Bulgarian split squat:
total of 10 reps each side.
C. Calf Raise: Ladder of 10-1 (total 55 reps).
D. Half-Kneeling Pallof Press: 3 x 10/10.
Tuesday.
A1. Bench Press: 60kg x 8, 70kg x 5, 80kg x 3, 70kg x 2 x 15.
A2. Pull-ups: 8 x 5.
B1. Incline DB Press: 27.5kg x 3 x 10.
B2. Chest-supported BB Row: 40kg x 3 x 10.
C1. Skull-crushers: ez-bar 20kg x 12, 25kg x 10, 30kg x 8, 35kg x 6.
C2. KB Shrug: 32kg x 3 x 20.
D1. Seated Arnold Press: 15kg DB’s x 3 x 8.
D2. EZ-Bar Curl: 30kg x 4 x 8.
E. DB Flye: 15kg DB’s x 4 x 10.
Wednesday.
4k run in 20 mins.
Friday.
A. Deadlift: 60kg x 3, 100kg x 3, 110kg x 3, 122.5kg x 3, 135kg x 5.
B. BB Hipthruster: 60kg x 6, 100kg x 6, 140kg x 6.
C. Seated Calf Raise: 80 reps with 10 second rest-pause every 10 reps.
D. Toes to bar: 3 x 6.
E. Erg: 20 secs on’ 10 secs off x 8 rounds. 767 total metres.
Saturday.
A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 5 x 3, 80kg x 2 x 12.
A2. DB Row: 27.5kg x 5 x 10.
B1. DB Neutral-grip bench press: 27.5kg x 4 x 7.
B2. Supine Row: 3 x 8.
C1. Incline Bench Press: 70kg x 3 x 5.
C2. KB Shrug: 32kg x 3 x 20.
D1. DB French Press: 10kg DB’s x 3 x 15.
D2. DB Curl: 15kg x 5 x 10.
E. Press: 20kg x 12, 30kg x 8, 40kg x 6.
Monday.
A. HBBS: 20, 40, 60, 80, 95, 105, 115kg x 3.
B. Bulgarian Split Squat: 16kg DB’s x 2 x 4.
Then
6.4km run in 36 mins, avg 5.44 mins per km.
Tuesday.
A1. Bench Press: 60kg x 8, 75kg x 5, 87.5kg x 5 x 3, 75kg x 2 x 12.
A2. Pull-ups: 10 x 5.
B1. CGBP: 82.5kg x 5 x 3.
B2. BB CSR’s: 40kg x 3 x 10.
C1. Incline DB Press: 26kg x 12, 30kg x 10, 35kg x 7, 40kg x 4.
C2. DB Shrug: 40kg x 3 x 15.
D1. French Press: EZ-Bar 20kg x 12, 25kg x 10, 30kg x 8, 35kg x 6.
D2. EZ-Bar Curl: 30kg x 5 x 8.
E. Seated Arnold Press: 15kg DB’s x 3 x 8.
F. Flye: 18kg DB’s x 4 x 10.
Then
3.5km run in 19mins, 5.27mins per km average.
Thursday.
A. Some light reverse hypers.
B. GHR’s: 2 x 5.
C. BB Bridge: 60kg, 80kg, 100kg x 8.
D. Half kneeling Pallof Press: 3 x 10.
E. Calves.
Saturday.
A1. Bench Press: 60kg x 8, 70kg x 6, 80kg x 5, 92.5kg x 3, 97.5kg x 4 x 2.
A2. DB Row: 27.5kg x 5 x 10.
B1. Incline Bench Press: 75kg x 3 x 4.
B2. Supine Row: 3 x 10.
C1. Neutral-grip DB Bench Press: 27.5kg x 3 x 7.
C2. KB Shrug: 32kg x 3 x 20.
D1. DB French Press: 12.5kg x 3 x 15.
D2. DB Curl: 17.5kg x 4 x 10.
E. Press: 20kg x 10, 30kg x 8, 40kg x 6.
Monday.
7km run in 39 mins , 5.31mins per km
Tuesday.
A. Box Jump: up to a double @ 31".
B. SSB Squat: 25kg x 5, 55kg x 5, 85kg x 5, 105kg x 3.
C. SSB loaded Bulgarians: bw x 5, 25kg x 5, 45kg x 5.
D. Toes to bar: 3 x 5.