Week off
Monday.
Bench Press: 70kg x 8, 90kg x 5, 105kg x 3, light-band assist on 112.5kg and 117.5kg x 1, then 112.5kg x 1 and 100kg x 5.
Seated box jump: up to triple at about 27".
Then
5 rounds for time of:
3 x Hang Power Clean @ 60kg
5 x Pull-up
10 x Push-up
15 x squat
In 8.40
Tuesday.
Deadlift: 70kg x 5, 110kg x 3, 150kg x 1, 180kg x 1, 150kg x 5.
Conditioning.
Wednesday.
Press: 20kg x 8, 40kg x 5, 50kg x 3, 60kg x 1.
Seated DB OHP: 8,8,8,8.
Then
3 rounds of:
3 x Push Press 60kg
6/6 x Russian twist 20kg
50 x high knees on skipping rope
8:50
Friday.
SSB split squat: bw, 25kg, 45kg x 7.
Back Squat: 20, 40, 60, 80kg x 5.
Conditioning.
Saturday.
A1. Ring row 5 x 10
A2. BB Curl 5 x 10
A3. Rolling DB extension x 8,7,7,6,5
Conditioning.
Monday.
Squat: 20, 40, 60, 80, 90kg x 5.
Then 5 x hill runs.
Tuesday.
Speed Pulls: 140kg x 10 x 1 otm.
Neutral-grip chins: bw x 3, 10kg x 3, 20kg x 3, 10kg x 5, bw x 10.
Then
Each round is 2 circuits of
DB Thruster x 20 secs
Supine row x 20 secs
Box Jump x 20 secs.
Round one has 20 secs between exercises, round two 15 secs and round three 10 secs.
Rest between rds 1 and 2 was 1:20, and between rds 2 and 3 was 1:55
Wednesday
Upper body assistance work,
And skipping for conditioning
Saturday.
Bench Press: 70kg x 5, 80kg x 5, 90kg x 5, 5, 8. 80kg x 10.
BB Curl: 20, 30kg x 10, 40kg x 2 x 10.
Then
3 x 60kg Hang Power Clean emom
Remainder of the minute for burpees until a total of 60. Completed in just under 10mins
Monday.
Squat: 20, 40, 60kg x 5. 70kg x 3 x 5.
Hill runs x 5
Just feeling out if my back can handle very light squatting
Tuesday.
Deadlift: 60, 100, 120kg x 5. 130kg x 8.
Pull-ups: BW, 5kg, 10kg, 15kg x 3. BW x 10.
DB Curl: 4 x 10.
Core stuff on bars/rings.
Then an hour later, a 1km shuttle test:
10 x 100m in 4.10 (250 seconds), so MAS = 4mps.
Wednesday.
Hang Power Snatch: up to 3 x 1 otm @ 50kg.
Overhead complex: reps of
Snatch grip BTN press/Bradford Press/Press
@ 20kg, 30kg and 40kg.
Then 4 rounds of 30 seconds of work, 30 secs rest:
DB Bench Press
DB Row
Box Jump
Battle Rope
Then BB curl 4 x 10 to finish
Friday.
Bench Press: 70kg x 10, 82.5kg x 8. 92.5kg x 5, 5, 8.
82.5kg x 8.
Then
5 rounds of
Neutral grip chins x 5
Double KB Swing @ 20kg x 8
Push-up x 12
Squat x 15
In 8.50.
Finished with
DB curl 4 x 10
Pushdown x 20, 15, 12
TTB 3 x 5
Monday.
Bulgarians: 24kg and 32kg x 5.
Squat: 20, 40, 60, 75kg x 5.
Then 5 rounds of
Supine row x 7
KB halfmoon x 7/7 @ 16kg
Mountain climbers x 7/7
Push-up x 7
In 9.50.
BB russian twist @ 15kg x 3 x 5/5 to finish
Tuesday
DL up to 170 x 3 x 1
MAS intervals @ 120% 2 x 3 mins w/3 mins rest
Wednesday
Pumpage up to CGBP 80 x 8
Friday
Bench up to 95 x 5, 95 x 8
80 x 10
Monday
Squats up to 85 x 5
Then 3 rounds of
DB squat press
Box Jumps
Burpee
Rd 1 15/45
Rd 2 30/30
Rd 3 45/15
Tuesday
DL 145 x 8 x 1 otm
Pull ups up to 3 @20kg
SLDL 8, 12, 16 x 10 es
BB curl x 4 x 10@30kg
Then MAS intervals @120%
72m 15/15 x 4 mins x 2