Tuesday.
(Warm-ups of light hp snatch: 20, 30,35,40kg x 3)
A. RDL: 70, 110, 130, 150kg x 5.
B. BB Curl: 50 reps @40kg.
Then
5 rounds of:
1st minute- Battle Rope for 30 seconds
2nd minute- Supine Row x 10
3rd minute- Lying russian twist x 10 es
Wednesday.
Ed Coan workshop, very light squats, heavyish bench and medium/light DLs.
Thursday.
Hill runs x 10 (walk back as recovery).
Saturday.
(Warm-up of bw bulgarians ans pull-aparts)
A. Press: 45kg x 5, 5, 8
Then
5 rounds of:
BW squat x 30
Burpee box jump x 7
In 14.30
Tuesday.
A. Bench Press: 87.5kg x 5, 5, 10.
Then
5 rounds of:
5 x Jumpovers
8 (4/4) x Halo @20kg
15 x Push-up
In 8.20
Thursday.
Hill runs x 10.
Week off due to abcess, tooth extraction suckfest etc
Monday.
A. Bench Press: (70kg x 10) 90kg x 5,5,5,5, 10
B. Dips: 5 x 10
C. Lying band crunch 3 x 20
D. KB swings: total 215 @ 24kg.
Was supposed to be 250 but tore a load of skin off my finger on my last set
Tuesday.
A. Pull-ups: 5,5,5,5, 8.
B. BB Curl: 30kg x 5 x 10.
C. Lying Russian Twist: 20kg x 4 x 7.
D. KB Swing @24kg: 250 total.
Wednesday.
(200m run x 3)
A. SSB front squat: 25kg x 10, 45kg x 10 55kg x 8, 75kg x 5.
B. KB swing x 250 @ 24kg
Thursday.
KB Swing x 285 (an extra 35 that were missed on Monday making it 1000 in four days)
Friday.
KB swings, 250 @25kg
Saturday.
A. Seated Press: 20kg x 5, 40kg x 5, 50kg x 3 x 5.
B. Lateral raise: 5 x 10.
C. KB Swings: 250 @24kg
Sunday.
KB swings x 250 @24kg
Monday.
A. Bench Press: (70kg x 10) 92.5kg x 5,5,5,5, 8.
B. Dips: BW 10kg x 5 x 8.
C. KB Swings × 250 @ 24kg.
Tuesday.
(Warm-up: Hang Power Clean: 40kg x 3, 50kg x 3, 60kg x 2, 70kg x 1)
A. Pull-ups: BW x 2 x 5, 5kg x 5, 10kg x 5, BW x 5.
B. BB Curl: 35kg x 5 x 10.
C. TTB’s: 3 x 5
D. KB Swings x 250 @ 24kg.
Wednesday.
A. Zombie Squat: 20kg x 5, 40kg x 5, 60kg x 4, 75kg x 3.
B. KB Swing x 250 @ 24kg
Thursday.
KB swings x 250 @ 24kg
Friday.
A. Press: (20, 40kg x 5) 50kg x 5, 5, 8.
B. Lateral raise: 5 x 10.
C. KB Swing: 250 @ 24kg in 13.25
Saturday.
KB swings x 250 @24kg