Tuesday.
(Band pull-aparts 5 x 10)
A. Deadlift: 60kg x 5, 100kg x 3, 130kg x 3, 150kg x 7.
B. Bulgarians: 22kg DB’s x 3 x 5.
C. KB Swing: 28kg x 3 x 10.
D. Hanging leg raise: 3 x 7.
Wednesday.
(Pull-apart: 5 x 12)
A. Bench Press: 60, 80, 95kg x 8.
B. Pull-ups: BW x 2 x 5, 10kg x 2 x 3.
C1. Chest supported DB row: 22kg x 4 x 12.
C2. DB extension: 16kg x 3 x 10.
C3. BB curl: 20, 30, 40, 50kg x 10.
D. Front/Lateral Raise: 16kg x 3 x 5/5.
Friday.
A. Hipthruster: 100kg x 2 x 10.
B. RDL: 100kg x 3 x 5.
C. Walking Lunge: 16kg DB’s x 3 x 5.
D. Half kneeling upward cable chop: 3 x 10
Monday.
A. DB Bench Press: 30kg x 10, 35kg x 8, 40kg x 10.
B. Supine row: 3 x 10.
C1. BB Shrug: 130kg x 3 x 12.
C2. Dips: 3 x 10.
D. BB Curl: bar x 2 x 20.
Then
6 rounds in 5:30 of
Broad jump x 4
Push-up x 8
Wednesday.
(Pull-aparts 5 x 12)
A. Deadlift: 60kg x 5, 100kg x 3, 140kg x3, 160kg x5
B. Bulgarians: BW x 2 x 8, 16kg DB’s x 2 x 8.
Then
4 rounds of
Pull-up x 5
7kg ball slam x 9
200m row.
10:20
Friday.
A. Bench Press: 60kg x 5, 80kg x 3, 95kg x 3, 105kg x 5.
B. Seated Cable Row: 5 x 8.
C1. DB Front/Lateral Raise: 12.5kg x 3 x 8.
C2. DB extension: 17.5kg x 3 x 8.
D1. Seated DB curl: 17.5kg x 5 x 10.
D2. Flye: 17.5kg x 3 x 10.
Then
Battle Rope, 3 movements for 10 secs each w/20 secs rest.
3 rounds w/ 40, then 60, seconds between rounds.
Saturday.
(Warmup, pullaparts, snatch work)
Reverse-hypers throughout 5 x 8
A. BB hipthruster: 110kg x 3 x 8.
B. Split squat: 10, 15, 20kg DB’s x 6.
C. RDL: 140kg x 3 x 5.
D. Half kneeling upward chop: 2 x 10/10.
E. Airdyne: 5 x 20sec intervals, 3 mins rest.
Monday.
(Pull aparts 5 x 15 etc)
A1. Low incline DB Bench Press: 30, 35, 40kg x 10.
A2. Chest supported DB Row: 24kg x 5 x 10.
B1. BB Shrug: 130kg x 4 x 10.
B2. DB Front/lateral raise: 14kg DBs x 6, 7, 8.
C1. EZ curl : 20kg x 5 x 15.
C2. Pushdown: 3 x 8.
Then
5 rounds of
60kg Push Press x 5
Push up x 10
20" Box Jump.x 15
Tuesday.
(Pull-aparts and snatch work)
A. Deadlift: 60, 100, 140, 160, 175kg x 3.
B. FFE reverse lunge: 16kg DB’s x 6, 7, 8.
Then
10 mins of
12 x Ball Slams every even minute
40m sprint every odd minute
Wednesday.
(Mobility stuff, dislocates, rolling, hops, TC)
A. Erg: 500m x 3, complete recovery. 1:39, 1:50, 1:39.
B. Pallof holds.
C. BB russian twist: 15kg x 3 x 5.
D. Half kneeling cable upward chop: 2 × 10.
Friday.
A. Face Pulls: 4 x 15.
B. Neutral-grip chins: BW, 10kg, 15kg, 20kg x 3.
C. Bench Press: 60kg x 5, 80kg x 3, 100kg x 3, 110kg x 3.
D1. Chest supported DB row: 20kg x 3 x 10.
D2. Rolling DB extensions: 20kg DB’s x 3 x 10.
D3. Flye: 20kg x 3 x 10.
D4. DB Curl: 20kg x 4 x 10.
E. Erg: 2 x 3 x 100m, 20secs between each and 40 secs between rounds.
Saturday.
Light W/L practice
Sunday.
(Pull-aparts 5 x 10)
A. Skipping: 1min on/ 1min off for 10mins.
B. Agility ladder: 4 passes (approx 1 min) w/ 1 min rest for 10 mins.
C. BB Hipthruster: 100, 120, 130kg x 8.
D. Banded KB Swing: 32kg 'bell x 5 x 10.
E. Reverse hyper: 15kg x 5 x 10.
F. Airdyne: 20 seconds x 5 rounds, w/ 3 mins rest.
Monday.
(Pull aparts etc)
A1. Incline DB Press: 30, 35, 40kg x 8.
A2. Inverted row: 4 x 10.
B1. Three way DB raise: 12.5kg x 3 x 5/5/5.
B2. Pushdown: 3 x 8.
B3. BB shrug: 130kg x 3 x 10.
C. BB Curl: 40kg x 4 x 8.
Then a yo-yo test but I made a bollix of it and only got to level 14.1, technical error. At least I know I’ll be beating that next time
Tuesday.
(Pullaparts x 5 x 15 etc)
A. Power Clean/Snatch practice.
B. Deadlift: 100kg x 3, 140kg x 3, 170kg x 2, 190kg x 1 (all beltless).
Then
60kg Power Clean x 2
Pull-ups x 7
Lateral hop 6/6
5 rounds in 10.30
Wednesday.
A. Erg: 500m x 3 w/4mins rest: 1.47, 1.44, 1.45.
B. Half kneeling upward cable chop: 3 x 6.
C. Kneeling abs on rope handle: 3 x 12.
D. BB Russian twist: 20kg x 2 x 5.
Saturday.
(Pull aparts 5 x 15)
A1. DB Bench Press: 27.5kg x 3 x 10, 45kg x 5.
A2. Ring rows: 4 x 10.
B1. BB curl: 20kg x 4 x 20.
B2. Chest supported DB row: 20kg x 3 x 10.
B3. Dips: 3 x 15.
B4. BB Shrug: 100kg x 3 x 20.
C. Airdyne: 20secs x 5 w/ 4 mins rest.
Monday (deload week).
(Pull-aparts: 4 x 20)
A. RDL: 75, 105, 135kg x 5.
B. Split Squat: 15kg x 2 x 10.
C1. DB Push Press: 18kg x 3 x 10.
C2. KB Swing: 20kg x 15, 2 x 20kg x 2 x 10. (60secs rest between rounds)
Tuesday (deload week).
A. 120-metre shuttle (10/20/30) x 5 w/min rest.
B. 30m sprint x 5 /w 1min rest.
C1. Push-up x 20, 15
C2. Floor Flye x 2 x 10
C3. DB curl x 2 x 10
C4. Plate front raise @15kg x 2 x 8
Friday (deload week)
Every second minute:
Push up x 6
Burpee x 8
Inverted row x 10
Squat x 12
5 rounds