Thursday.
A. Shin hop to box jump: up to 24".
B. Incline Bench Press: up to 85kg x 10.
Then
C1. Bench Press: 85kg x 15, 12, 9, 6, 3
C2. Pull up: 5 x 5
In 19.34
D1. 1st part TGU: 2 x 5 es
D2. Single Leg Jackknifes: 2 x 10/10
Friday.
A1. BB complex (3xDL, 3xPowerClean) x 60kg, 65kg, 67.5kg, 70kg.
A2. Dynamic step-up: 4 x 10 each side.
Then:
B1. Front Squat: 60kg x 6, 65kg x 5, 72.5kg x 4, 80kg x 3, 85kg x 2, 90kg x 1.
B2. DB Box Jump: 24" @ 8kg DBs, 6 x 5.
B completed in 10.00
Saturday.
A1. Ring pull ups: 10, 7, 6, 5, 5, 5, 5.
A2. Hollow rocks: 7 x 20.
B1. DB Hex Press: 15, 14, 13, 12, 11.
B2. DB BOR: 15, 14, 13, 12, 11.
B3. Plate Curl: 20kg x15, 14, 13, 12, 11.
Week off due to hipflexor injury
Tuesday.
A. Squat: 125kg x 5, 100kg x 15.
B. Press: up to 67.5kg x 2.
C. Seated cable row: 3 x 10.
Then 10 mins of sprints on stationary bike; 20 secs on/ 40 secs off
Another week off. Hipflexor no better so the hell with it
Tuesday.
A. Front Squat: 20, 40, 60, 80, 90kg x 5. 70kg x 5.
B. Press: 20, 40, 50, 60kg x 5.
Then 5 rounds of:
10kg plate flip x 20
Centre hops on a 9" plate x 20
In 8.34.
Thursday.
A. Deadlift: 1 rep every 30 seconds for 15 mins @ 145kg (30 reps total).
Then 9 rounds in 13mins of:
Pull up x 5
True pushup x 10
Bulgarian split squat x 10/10
Friday.
A. 2 rounds of front-racked KB complex.
B. (Hang) Power Clean: up to 70kg x 3.
Then a 3-minute finisher:
C1. 70kg Push Press x 3, 2, 1
C2. DB Snatch x 3, 2, 1 each side
C3. Dips 3 x 5
Monday.
A. Front Squat: 75kg x 3 x 5.
B. Press: 47.5kg x 3 x 6.
Then
C1. Back Squat: 85kg x 1, 2, 3, 4, 5
C2. Dynamic push-up: 1, 2, 3, 4, 5 each side
In 4.20
Tuesday.
A. Rack Pull: triples up to 190kg.
B. Pull up: BW x 7, 12kg x 2 x 4.
Then 3 rounds of
DB Push Press x 20
Wallball x 20
Plate Skip x 20 es
Plate Flip x 20
DB high pull x 20
17 mins
Thursday.
A. Walking Lunge w/20kg plate at front: 3 x 20yds.
B. CGBP: 85kg x 6 x 3.
Then 6 rounds of
Farmers walks w/24kg KBs x 40yds
High knees on skipping rope x 25 es
In 8mins
Saturday.
A. KB Snatch: 5 x 5 es.
B. Muscle Snatch: up to a double w/ 50kg.
C1. Hex Press: 3 x 10.
C2. Band row: 3 x 20.
C3. Rolling Extension: 3 x 10.
C4. DB curl: 3 x 10.
Tuesday.
A. Front Squat: 40, 60, 80kg x 10.
B. Press: 60kg x 5 x 3.
Then 3 rounds of:
Skipping
Squat throw
Box Jump
1 min of each followed by 1 min rest.
D. Russian twist: 10kg x 15, 15kg x 10
Friday.
A. Power Clean: up to a single @75kg.
Then
B1. Deadlift @ 100kg x 21, 15, 9
B2. Ring rows x 42, 30, 18
In 11.30
1 Like
Monday.
A. Squat: up to 130kg x 5, 110kg x 8.
B. Press: up to 60kg x 5, 50kg x 8.
Then 5 rounds of
Chins x 5
Push ups x 10
Walking Lunge x 20m
In 13mins.
Tuesday.
A. Deadlift: up to 4 @ 180kg.
B. Pull ups: up to 5 @ 10kg.
Then
C1. 60kg Push Press ladder 10-1 (55 reps total)
C2. Shin hops: 10 x 3
In 12.50
1 Like
Thursday.
A. CGBP: up to 5 @ 85kg and 12 @ 70kg.
B. BB Step up: 25, 35, 45kg x 5.
Then
3 rounds of
24kg KB swing x 30
Burpee x 10
In 6.54
Friday.
A. Power Clean: up to 70kg x 3.
Then
6 rounds of
85kg Squat x 3
Bulgarian split squat x 10 es
Centre hop x 20 es
9.21
Saturday.
A. For time:
150 wallballs
100 pushups
50 seated medball throws
9.21
B1. Hammer Curl x 5 x 10
B2. Hex Press x 5 x 10
B3. Pushdown x 20,20,16,16,10,10