Monday.
A. Cable row: 3 x 20.
B. Bench Press: 60kg x 5, 80kg x 3, 90kg x 3, 100kg x 10.
C. Neutral-grip chins: BW x 5, 10kg x 4, 28kg x 3, BW x 5.
D1. DB front/lateral raise: 12.5kg x 3 x 6/6
D2. Chest supported DB row: 22kg x 3 x 10
D3. Ez-bar curl: bar+35kg x 3 x 7.
D4. Dips: 3 x 12.
E. 3 rounds of
Box jump x 8
Push up x 10
Ball slam x 10
Tuesday.
A. Snatch/clean practice.
B. Deadlift: 100kg x 5, 140kg x 3, 165kg x 7.
C1. Power Clean: 60kg x 3 x 3.
C2. Split Squat: 25kg x 3 x 8.
C3. Pull-ups: 3 x 5.
D. Erg: 500m in 1.37
Wednesday.
A. Half kneeling upward chop: 3 x 8.
B. BB russian twist: 20kg x 3 x 5.
C. 40m shuttle (20m x 2) x 8 w/10 secs rest.
Friday.
A1. Incline DB Bench Press: 40kg x 5, 5, 10.
A2. Face pulls: 3 x 20.
B1. BB Curl: bar x 4 x 20.
B2. BB shrug: 100kg x 3 x 12 (overhand).
B3. Rolling extension: 16kg x 2 x 12.
B4. Flye: 21kg x 3 x 8.
Then
5 rounds of
60kg Push Press x 3
Inverted row x 8
Lateral hurdle hops x 10
In 7.30
Saturday.
A1. Box Jump: 3 x 5.
A2. Reverse hyper: 20kg x 3 x 8.
B. BB hipthruster: 100, 120, 130kg x 8.
C. RDL: 120kg x 3 x 5.
D1. 1-leg box jump: 2 x 5/5.
D2. Bulgarians: 15kg DB’s x 2 x 8/8.
E. Airdyne: 20 secs x 5 w/ 3.5mins rest.
F. Skip 30/30 x 3.
Monday.
A1. Bench Press: 60kg x 8, 80kg x 5, 95kg x 3, 107.5kg x 5.
A2. Neutral grip chins: BWx 5, 12kg x5, 20kg x2x 3
B1. DB curl: 16kg x 4 x 12.
B2. Front/lateral raise: 16kg DBs x 5/5.
B3. Rope pushdown: 3 x 15.
C. 3 rounds of:
60m shuttle run
5 x Pull-ups
12 x Push ups
12 x KB swing @28kg
In 7.10
Thursday.
A. Snatch and Clean practice.
B. Deadlift: 80kg x 3, 120kg x 3, 165kg x 5.
C. BB Bulgarians: 20, 30, 40kg x 5.
Then
4 rounds of
2 x Power Clean @ 70kg
5 x Pull ups
6/6 x Lying russian twist @ 28kg
100m row
Saturday.
A1. DB Bench Press: 27.5kg x 3 x 10
A2. Inverted row: 3 x 10
B1. Front/lateral raise: 12.5kg x 2 x 7/7
B2. KB shrug: 32kg x 2 x 20.
C1. Flye: 3 x 8 @ 17.5kg
C2. Rolling DB extension: 3 x 8 @ 17.5kg
D. Airdyne: 20 secs x 3 w/ 3 mins rest
Sunday.
5 hours easy cycling
Monday.
A. Walking Lunge: 12.5kg DB’s x 7, 16kg x 2 x 7.
B. RDL: 140kg x 3 x 5.
C. Light sl squats to box.
D. Half kneeling upward cable chop: 2 x 8.
E. RKC plank: 3 x 10secs.
F. Erg: 5 x 100m w/60 secs rest
Tuesday.
A1. Bench Press: 60kg x 5, 85kg x 4, 100kg x 3, 110kg x 3, 90kg x 10.
A2. Neutral grip chins: BW x 5, 10kg x 5, 20kg x 4, 25kg x 3.
B1. BB Curl: 40, 42.5, 45, 47.5kg x 8.
B2. Chest supported DB Row: 22kg x 8, 10, 12.
B3. Pushdown: 3 x 8.
Then
5 rounds of
24" Box Jump x 6 Reps
Supine Row x 8 Reps
7kg Ball Slams x 10 Reps
Ring Push Ups x 8 Reps
in 9.30
Friday.
A. Snatch/clean practice.
B. Deadlift: up to 180kg x 3.
C. BB Bulgarian split squat: up to 50kg x 5.
D. Erg: 300m x 2
Monday.
A1. Incline DB Press: 30, 35, 40kg x 10.
A2. Pull ups: 4 x 6.
B. Push up: 6 x 6 w/6secs rest.
C1. Flye: 16kg x 3 x 10
C2. Dips: 3 x 10
C3. Face pulls: 3 x 12
C4. DB shrug: 35kg x 3.x 20
D. BB Curl cluster set: 30kg x 60 reps, resting for 5 breaths every 5 reps.
Monday.
A. Walking Lunge: 25, 40, 50kg x 8.
B. BB Hipthruster: 100kg x 8, 120kg x 8.
C. RDL: 60, 100, 140kg x 5.
Then
4 rounds of
Box Jump x 6
Side Med Ball Toss x 5/5
Hanging Leg Raise x 5
in about six minutes.
Tuesday.
A1. Bench Press: 60kg x 8, 80kg x 5, 100kg x 3, 112.5kg x 1, 120kg x 1, 125kg x 1.
A2. Neutral grip chins: BW x 5, 12kg x 5, 28kg x 1, 38kg x 1.
B1. EZ bar curl: 4 x 12
B2. Cable row: 20, 25, 25
B3. Pushdown: 3 x 8
B4. Lateral Raise: 3 x 8
Then
3 rounds of:
3 x Push Press @60kg
8 x Supine Row
10 x Med Ball Slam
Just under 9 mins
Monday.
A. Skipping: 3 x 1 min on/off.
B. Power Clean: 40kg x 3, 50kg x 2 x 3, 60kg x 3 x 3.
C. Deadlift: 100kg x 5, 140kg x 3, 167.6kg x 1, 182.5kg x 1.
D. Bulgarians: 20, 30, 40kg x 8.
Then
1min Erg
1min rest
1 min Airdyne
Total cals: 52.
Thursday.
A1. Bench Press: 60kg x 5, 85kg x 5, 105kg x 6.
A2. Pull ups: 5 @ BW, 3 x 3 @ 10kg, 5 @ BW.
B. Push-ups: 5 x 5 w/20 secs rest.
C1. KB shrug: 32kg x 2 x 20.
D. BB Curl: 40kg x 5 x 8.
Tuesday.
A. Back Squat: 50kg x 4 x 10.
B. Seated Russian Twist: 15kg x 3 x 8/8.
Then
Hill Runs x 5
Wednesday.
A. Seated O/H DB Press: 17.5kg x 6 x 10.
B. DB Curl: 17.5kg x 6 x 10.
C. Burpees: 50 in 6mins.
Friday.
A. Fat-bar Bench Press: 50, 60, 70, 80, 70, 60, 50kg x 10.
B. Pull-ups: 8 x 4.
Then:
3mins rolling clock
1st minute Med Ball Slams
2nd minute Battle Rope halfmoons
3rd minute Row.