Tuesday.
Cycle 2, Rep Squat Day 1.
A. Squat: 105kg x 2 x 8.
B. Front Squat: 90kg x 2 x 2.
C. Pause Squat: 100kg x 2 x 5.
D. Bulgarians: 3’s x 2 x 6.
E. DB Row: 2 x 20 e.s.
F. BB Russian twist: 20kg x 2 x 5.
Thursday.
A. Press: up to 65kg x 2.
B. N grip chins: 10kg x 4 x 4.
C. DB Bench Press: 3 x 18.
D. Banded BB row: 2 x 12.
E. Dips: BW x 10, 12kg x 8, 20kg x 5.
F. Hammer curls: 5 x 10.
G. Calves.
Friday. Cycle 2, Dynamic DL day 1.
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. RDL: 110kg x 2 x 5.
E. BB Shrug: 110kg x 2 x 20.
F. Chest supported DB Row: 2 x 10.
G. Lying Russian Twist: 25kg x 2 x 7.
Monday. Cycle 2 , Heavy Bench day 1.
A. Bench Press: 95kg x 5 x 2.
B. CGBP: 80kg x 2 x 5.
C. Paused Bench: 90kg x 2 x 4.
D. Pull ups: 5, 6, 7, 8.
E. Seated DB OHP: 3.5s x 3 x 8.
F. Hammer curl: 5 x 10.
G. Standing banded abs: blue x 2 x 15.
Sunday. Cycle 2, Heavy Squat Day 1.
A. Squat: 120kg x 3 x 2.
B. Front Squat: 80kg x 2 x 3.
C. Paused Squat: 115kg x 5.
D. Bulgarians: 3.5s x 2 x 5.
Saturday. Cycle 2, Rep DL day 1.
A. Deadlift: 135kg x 2 x 8.
B. Rack Pull: 145kg x 2 x 6.
C. Deficit Pull: 125kg x 2 x 6.
D. RDL: 115kg x 2 x 5.
E. BB shrug: 115kg x 2 x 20.
F. Chest supported DB row: 2 x 10.
G. Lying Russian Twist: 20kg x 2 x 8.
Monday. Cycle 2, Speed Bench Day 1.
A. Bench: 60kg + red bands: 8 x 3.
B. CGBP: 85kg x 2 x 5.
C. Paused Bench: 70kg x 2 x 8.
D. Seated DB O/H press: 3.5s x 2 x 10.
E. DB Curl: 5 x 10.
F. Standing Banded Abs: blue x 2 x 20.
Tuesday. Cycle 2, Dynamic Squat day 2.
A. Squat: 105kg x 6 x 2.
B. Front Squat: 90kg x 2, x 3.
C. Paused Squat: 100kg x 2 x 6.
D. BB Bulgarians: 40kg x 2 x 5.
E. KB Row: 24kg x 2 x 20.
F. BB Russian Twist: 20kg x 2 x 5.
Thursday.
A. Press: up to 60kg x 5.
B. N grip chins: bw, 8, 12 ,16, 20kg x 3.
C. DB Bench Press: 2 x 20.
D. Supine row: 2 x 15.
E. Dips: BW x 8, 16kg x 5, 24kg x 3.
F. Hammer Curl: 5 x 6.
G. Calves.
Friday. Cycle 2, Heavy DL day 2.
A. Deadlift: up to 165kg x 3 x 2.
B. Rack Pull: 175kg x 2 x 1.
C. Deficit DL: 155kg x 2 x 3.
D. RDL: 120kg x 2 x 4.
E. BB Shrug: 120kg x 2 x 20.
F. Lying Russian Twist: 25kg x 2 x 5.
Monday. Cycle 2, Bench Rep day 2.
A. Bench Press: 95kg x 2 x 4.
B. CGBP: 90kg x 2 x 3.
C. Paused Bench: 90kg x 2 x 5.
D. Pull ups: 6, 7, 8, 6.
E. Seated DB O/H Press: 3.5s x 2 x 10.
F. Hammer curl: 4 x 10.
G. Standing banded abs on blue: 2 x 20.
Tuesday. Cycle 2, Squat Rep day 2.
A. Squat: 120kg x 4, 120kg x 9.
B. Front Squat: 90kg x 2 x 3.
C. Paused Squat: 115kg x 2 x 4.
D. Bulgarians: 3s x 2 x 7.
E. BB Russian Twist: 25kg x 4, 5.
Friday.
A. Press: up to 70kg x 1 (beltless).
B. N grip chins: up to 24kg x 2.
C. DB Bench Press: 2 x 22.
D. Supine row: 4 x 10.
E. Dips: BW x 6, 12kg x 4, 24kg x 3.
F. Rope KB curl: 4 x 10.
G. Calves.
Saturday. Cycle 2, Dynamic DL day 2.
(Skipping, box jumps)
A. Speed Pulls: 135kg x 6 x 2 otm.
B. Rack Pulls: 145kg x 2 x 5.
C. Deficit DL: 125kg x 2 x 6.
D. RDL: 135kg x 2 x 3.
E. BB Shrug: 135kg x 2 x 12.
F. Chest supportee DB row: 2 x 10.
G. Lying russian twist: 25kg x 2 x 5.
(KB snatch work)
Monday (deload week)
3 rounds of
1 min skipping
1 min box jumps
1 min KB snatch
Thursday (deload week).
45mins playing Gaelic Football.
Saturday (deload week).
Skipping, KB snatch technique work
Tuesday. Cycle 2, Heavy Squat Day 2.
(Skipping: 1 min on/ 1min off x 4 rds)
A. Squat: 130kg x 3 x 2.
B. Front Squat: 80, 90, 100kg x 1.
C. Paused Squat: 120kg x 2 x 3.
D1. BB Squat-Press: 42.5kg x 1, 2, 3, 4, 5.
D2. Pull-ups: 1, 2, 3, 4, 5.
Wednesday.
A. Press: 20, 30, 40, 50kg x 8.
B. N grip chins: 3 x 10.
C. DB Bench Press: 2 x 20.
D. KB Row: 24kg x 20, 10.
E1. DB HP Clean: 3 x 8
E2. Dips x 8
E3. BB Russian Twist: 20kg x 2 x 5/5.
F. DB Curl: 3 x 10.
Friday. Cycle 2, Rep Deadlift day 2.
A. Deadlift: 155kg x 2 x 4.
B. Rack Pull: 165kg x 2 x 2.
C. Deficit Pulls: 145kg x 2 x 6.
D. RDL: 110kg x 2 x 5.
E. BB Shrug: 110kg x 2 x 20.
F. Lying Russian Twist: 20kg x 2 x 8 es.