Saturday.
A. Power Clean: up to a double @ 70kg.
B. Pull ups: 8, 7, 6.
Then 7 rounds (14 mins) of
On the even minutes: 3 clean pulls @60kg and 20 two footed skips.
On the odd minutes: 6 lateral 20" hops and 3 or 4 toes to bar.
Tuesday.
A. Push Press: up to 5 @ 70kg.
B. Squat: 40,60,80,100, 110kg x 5.
C. 5 x 10 burpees in 6:30
Wednesday.
A. Hang Power Snatch: 6 x 2 @ 50kg.
B. N-grip Chins: 10, 7, 6.
C. Hammer Curls: 4 x 8.
D. Erg: 5 x 100m on the minute.
Friday.
A. BB Lunge: 20, 30, 40, 45kg x 8.
B. Floor Press: 45, 70, 90, 100kg x 5.
Then 3 rounds of
BB squat press x 5 @ 50, 50, 40kg
Farmers walks x 30m w/24kg KBs
Plyo pushups on a bumper x 10
Hang Power Clean x 5 @50kg
7.15.
Saturday.
A. Power Clean: 40, 50, 60, 70kg x 3.
B. Pullups: up to 20kg x 3.
Then 10,9,8,7,6,5,4,3,2,1 of:
C1. Supine row
C2. 24kg KB swing
In 7 mins.
Week off…
Monday.
A. Deadlift: up to 152.5kg x 5 x 2.
B. Low Rack Pull: 162.5kg x 2 x 2.
C. 2" deficit pulls: 142.5kg x 2 x 4.
D. BB Shrug: 110kg x 2 x 20.
E. RDL: 70kg x 2 x 10.
F. DB row: 3 x 12.
G. Lying Russian Twist: 20kg x 2 x 8.
Wednesday.
A. Bench Press: 87.5kg x 8, 87.5kg x 10.
B. CGBP: 92.5kg x 2 x 3.
C. BP w/ pause 1" off chest: 80kg x 2 x 8.
D. Assisted pull up: 4 x 10 purple band.
E. Seated DB OHP: 3 x 8.
F. Hammer Curl: 4 x 10.
G. Kneeling banded abs: 3 x 12.
Friday.
A. Dynamic Squat: 95kg x 8 x 3.
B. Front Squat: 80kg x 2 x 5.
C. Paused back squat: 87.5kg x 5, 8.
D. Walking Lunge: 3DBs x 3 x 5 e.s.
E. Chest supported DB Row: 3.5s x3 x 15.
F. BB Russian Twist: 15kg x 2 x 8 e.s.
Saturday.
A. Press: 20kg x 10, 35kg x 8, 47.5kg x 6, 60kg x 4 (beltless).
B. Face pulls: 4 x 15.
C. Calf raise: 4 x 15.
D. DB Bench Press: 3 x 15.
E. Supine row: 3 x 10.
F. Dips: 2 x 15.
G. Hammer curl: 4 x 10.
Tuesday.
A. Speed pulls: 125kg x 8 x 3.
B. Rack Pull: 135kg x 2 x 5.
C. Deficit DL: 115kg x 2 x 8.
D. CSR: 3 x 15.
E. BB Shrug: 120kg x 2 x 20.
F. RDL: 100kg x 2 x 8.
G. Lying russian twist: 15kg x 2 x 10/10.
Wednesday.
A. Bench Press: 100kg x 5 x 2.
B. CGBP: 105kg x 2 x 1.
C. BP w/pause 1" off chest: 92.5kg x 2x4.
D. Pull ups: 4 x 10 w/minibands.
E. Seated DB O/H Press: 3 x 10 w/3s.
F. Hammer curl: 4 x 10.
G. Standing banded abs: 2 x 15.
Friday.
A. Squat : up to 105kg x 2 x 8.
B. Front Squat: 95kg x 2 x 1.
C. Paused Back Squat: 95kg x 5, 8.
D. Walking Lunge: 3.5s x 3 x 6.
E. DB Row: 2 x 15.
F. BB Russian Twist: 20kg x 2 x 5.
Saturday.
A. Press: up to 65kg x 2.
B. Supine Row: 1 x 10, 1 x 12, 1 x 15.
C. DB Bench Press: 2 x 20.
D. Dips: 2 x 12.
E. Hammer Curl: 3 x 10.
F. Calf Raise: 4 x 15.
Monday.
A. Deadlift: up to 130kg x 2 x 8.
B. Rack Pull: 145kg x 2 x 6.
C. Deficit pull: 125kg x 2 x 8.
D. BB Shrug: 125kg x 2 x 16.
E. RDL: 100kg x 6, 100kg x 8.
F. Chest supported DB row: 2 x 15.
F. Lying Russian Twist: 20kg x 2 x 10.
Wednesday.
A. Speed Bench: 80kg x 8 x 3.
B. CGBP: 87.5kg x 2 x 5.
C. Paused Bench: 75kg x 2 x 8.
D. Face pulls: 4 x 15.
E. Pulldown: 3 x 12.
F. Seated DB O/H press: 12kg x 10, 18kg x 8, 22kg x 6.
G. Hammer Curl: 22s x 4 x 8.
H. BB Russian Twist: 20kg x 2 x 6 es.
Friday.
A. Squat: 117.5kg x 5 x 2.
B. Paused squat: 110kg x 2 x 4.
C. Front squat: 90kg x 2 x 2.
D. Lunge: 3.5s x 3 x 8.
E. Leg curl on rings: 2 x 10.
F. Chest supported DB row: 3 x 15.
G. Standing abs w/ band: 2 x 20.
Saturday.
A. Press: up to 50kg.
B. Calf raise: 4 x 15.
C. BB Curl: Bar x 3 x 20.
10 minute session. Absolutely shattered today
Tuesday.
A. Deadlift: 162.5kg x 3 x 2.
B. Rack Pull: 172.5kg x 2 x 2.
C. Deficit Pull: 152.kg x 2 x 3.
D. BB Shrug: 130kg x 2 x 20.
E. Romanian* DL: 100kg x 2 x 6.
F. Chest supported DB Row: 3 x 10.
G. Lying Russian Twist: 20kg plate x2x10.
*Full ROM
Wednesday.
A. Bench Press: 100kg x 2 x 4.
B. CGBP: 105kg x 2 x 1.
C. Paused Bench: 92.5kg x 2 x 5.
D. Pull ups: 5 x 5.
E. Seated DB OHP: 3.5s x 3 x 8.
F. Hammer Curl: 4 x 10.
G. BB Russian Twist: 2 x 10/10 @20kg.