JayRoc's Log

Training Training Logs
741

Wednesday

A1. HPS 30, 35, 40, 45kg x 3
A2. CGBP 40,60,70,80 x 10
A3. Pull ups 4 x 5
A4. BB Curl 35 x 4 x 8

742

Friday.

Hang Power Clean: up to a single @ 80kg.

Then
3 rounds of;

Jumping lunge x 8/8
Chins x 5
Push-ups x 10
200m run

In 7.20.

743

Saturday.

Bench Press: up to 97.5kg x 5 and 87.5kg x 8.

Seated DB ohp 4 x 10
Reverse flye 4 x 15
DB Curl 4 x 10

744

Monday.

BB Reverse Lunge: 20, 40, 50kg x 5/5.

Front Squat: 20, 40, 50, 60, 70, 80kg x 3.

Then
BB squat press @ 40kg supersetted with n grip chins x 8, 7, 6 of each in 3 mins

745

Tuesday.

CGBP: up to 80kg x 10.

DB Row: 3 x 15 es.

Press: up to 70kg x 1 beltless.

BB Curl: 20, 30, 40, 50kg x 6.

Then
3 rounds of
DB Snatch x 5R, 5L
DB 1 arm swing x 5R, 5L
Burpee x 10
Rest 1 min

746

Wednesday.

Deadlift: up to 135kg x 8.

N grip chins: up to 2 x 3 @ 20kg

Then

MAS intervals
72m in 15 secs/15secs off

5 mins

(3 mins off)

3 mins

747

Friday.

Hang Power Snatch: up to a single @ 55kg.

Then

4 rounds of:
Step-up x 5L, 5R
Box Jump x 5
KB Swing @24kg x 10

In 5 mins

748

Saturday.

Bench Press: up to 100kg x 6, 90kg x 8.

BB curl 10 x 10 with the bar.

Then
5 rounds of:
20 secs on/10 secs off
Chins
Push ups
Squats
KB Swings

And some handstand holds

749

Monday.

Squat: 20, 40, 60, 80, 90kg x 5.

Then 3 rounds of
Walking lunge x 8 s/s with wall walks x 2

750

Week off

751

Monday.

Squat: up to 5 @ 95kg.

Then 3 rounds in 3.30 of
Sprawl to Hurdle Jump x 5
KB Swing x 10
BW Squat x 15

752

Tuesday.

CGBP up to 80kg x 10.

Then 2 x 4 mins with a minute rest, of

3 x Pull ups
5 x 40kg Press
12 x Push Ups
20 secs battle rope

BB Curl up to 45kg x 6 to finish

753

Wednesday.

Sumo DL: 60kg x 3, 100kg x 3, 130kg x 1, 150kg x 1, 160kg x 1.

Pull-ups: bw, 12kg, 16kg, 20kg x 3.

Then a fast 2.5k run

754

Friday.

Bench Press: up to 102.5kg x 5.

Then 10 rounds of:
On the half minute
3 x box jump
5 x n grip chins
8 x KB swings

15 mins

755

Monday.

Bulgarians: 3 sets of 6.

Then:
20/15/10
KB swing
Box Jump
Supine row

In 7.15

756

Wednesday.

CGBP: up to 85kg x 8.

Seated DB OHP: 10, 10, 10.

Pull ups: 2 x 10, 3 x 5.

Pushdown: 3 x 20.

BB curl: 25kg x 5 x 10.

757

Saturday.

Bench Press: up to 105kg x 3.

Power Snatch: up to 55kg x 1 (not pretty).

Then
KB swing x 8
Supersetted with burpee ladder 1 - 10

In 9:30

758

Monday.

SSB Bulgarians: 25, 40, 55kg x 7.

RDL: 70, 100, 120kg x 8.

2 rds of
6 x DB reverse lunge
6 x DB power clean
6 x DB push press
6 e/s x Renegade Row

759

Week off?

760

Tuesday.

Bench Press: 6 x 6 @ 80kg.

Pull ups x 24.