Monday.
A. Pulldown: 3 x 10.
B. Neutral grip chins: 3 x 5.
C. Romanian DL: 60kg x 10, 100kg x 3 x 10.
D. Chest Supported DB row: 22kg x 3 x 12.
E. Lateral Raise: 14kg x 3 x 10.
F. EZ Bar Curl: bar 30kg x 5 x 10.
Thursday.
A. Bench Press: 60kg x 10, 70kg x 8, 80kg x 6, 90kg x 5, 100kg x 4, 110kg x 2.
B. Low incline DB Press: 30, 35, 40kg x 8.
C. Flye: 20kg x 3 x 10.
D. Seated DB OHP: 12, 17, 20kg x 10.
E. French Press: ez bar 20kg x 10, 25kg x 10.
F. Dips: bw x 10, 10kg x 2 x 5.
Saturday.
A. Bulgarians: bw, 16kg, 32kg, 26kg x 8/8.
B. SSB c/b squat: 30kg x 15.
Back not feeling great, knocked it on the head
Tuesday.
A. Neutral grip chins: 4 x 8.
B. RDL: 60kg x 10, 100kg x 10, 140kg x 5.
C. Inverted row: 3 x 10.
D. Lateral Raise: 4 x 8.
E. BB Curl: 20, 30, 40, 50, 40, 30kg x 10.
Thursday.
A. Bench Press: 60kg x 10, 80kg x 8, 95kg x 5, 107.5kg x 3, 115kg x 1.
B. DB Floor Press: 40kg x 3 x 7.
C. Flye: 18kg x 3 x 10.
D. Seated BB OHP: 20kg x 10, 40kg x 8, 50kg x 5.
E. Dips: BW 10kg x 3 x 8.
F. Pushdown: 3 x 10.
Saturday.
A. Bulgarians: BW, 10kg, 20kg x 8. 35, 50kg x 5.
B. Air squat: 8 x 12 on the half minute.
And then a hilariously bad FMS screen.
Tuesday.
A. Pull-ups: 3 x 8.
B. High-pull from the hang: 45kg x 5, 65kg x 4, 77.5kg x 3.
C. RDL: 70kg x 10, 110kg x 10, 140kg x 8.
D. Banded leg curl: 3 x 20.
E. Lateral Raise: 3 x 10.
F. BB Curl: 15, 25, 35kg x 10, 45kg x 3 x 10.
Wednesday.
Field work.
A. 10 x four- cone drills as warm-up with 5m per side.
B. 10m, 15m and 20m accelerations.
C. 10 x 30m sprints w/ 90 seconds rest.
Thursday.
A. Bench Press: 60kg x 10, 80kg x 8, 95kg x 5, 105kg x 2, 115kg x 1, 120kg x 1.
B. DB Bench Press: 40kg x 2 x 8.
C. Flye: 22kg x 3 x 8.
D. Handstand holds x 3.
E. Dips: BW 10kg x 8, 8, 10.
F. Pushdown: triple drop set (5,5,5) x 2.
Monday.
A. Bulgarians: BW, 20kg, 30kg, 40kg x 8.
B. Squat: 8 x 12 on the half minute w/ a 10plate c/w for 5 of the 8 rounds.
Wednesday.
A. Pull-ups: 3 x 8.
B. RDL: 70, 110, 140kg x 10.
C. Supine row: 3 x 10.
D. Banded leg curl: 3 x 10.
E. Lateral Raise: 5 x 8.
F. DB Curl: 5 x 10.
Friday.
A. 4-cone drill: 4m x 4, x 10.
B. Accelerations/sprints: 15m, 20m, 25m, 30m, 30m
C. 5/10/15/20m shuttle x 2.
Saturday.
A. Bench Press: 70kg x 10, 90kg x 7, 105kg x 1*, 115kg x 1*, 120kg x 2*, 125kg x 1*.
B. DB Bench Press: 5 x 10 w 20/30/40/50 secs rest.
C. Flyes: 3 x 10.
D. Seated double KB ohp: 12kg, 16kg, 20kg, 24kg x 5 (last 2 reps at 24kg standing).
E. Dips: 4 x 10 w/60 secs rest.
Then
5 rounds for time of
Bench overs x 5
24kg KB swing x 10
Push-up x 10
6 mins.
Tuesday.
A. Walking KB lunge: 8, 12, 16kg x 7.
B. Bulgarians: 12, 16, 20kg x 7.
C. SSB squats on the half minute: bar x 8 x 8 rounds (4mins).
Then
3 rounds of
200m run
5 x vertical jump
10 x 15kg Halo (5L, 5R)
In 7.45
Week off
Tuesday.
A. Bench Press: 60kg x 10, 80kg x 8, 95kg x 5, 115kg x 1.
B. Floor Press: 60, 80, 90kg x 6.
C. Press: 20kg x 5, 40kg x 5, 50kg x 5, 60kg x 1.
D. Seated DB overhead extension: 3 x 10.
Then
5 rounds of:
30 seconds Battle rope
30 seconds rest
30 seconds Push-ups (12 reps)
30 seconds rest.
And a wee dip in the sea after. Even after a week off the body is fucked. Elbow, shoulder, hip, low back
Wednesday.
A. Neutral-grip chins: bw x 8, 10kg x 5, 16kg x 3, 20kg x 3, bw x 8.
B. Power Clean: 40kg x 3, 50kg x 3, 60kg x 2, 70kg x 1.
Then
5 rounds of:
1 minute of skipping
10 x renegade row (5/5)
15 x kettlebell swing @24kg
In 14mins
Another dip in the sea afterward. Hoping it helps my recovery a little
Friday.
Hill runs: run up, walk down (estimated 3:1 rest:work) x 8.
Approx 20 mins total so around 2.5 mins per round.
Saturday.
A. Turkish get up: L+R w/ 12kg, 16kg, 20kg.
B. Bulgarians: bw x 5, 24kg x 5, 32kg x 5, 40kg x 5
Then
3 rounds of:
Minute 1: DB snatch x 5L, 5R
Minute 2: Burpee x 10
Minute 3: Box Jump x 10
Minute 4: Rest
Monday.
A. Bench Press: 85kg x 5, 5, 10.
Then
5 rounds of:
12 x Push up
5 x Pull up
10 x lateral hurdle hop
200m run
14mins