Monday.
A. Press: up to 3 @ 65kg.
B. Squat: up to 3 @ 135kg.
Then 4 rounds of
Squat x 5 @ 100kg
DB Hang Power Clean x 10 @ 20kg
20kg plate flip x 10
In 9.45
Friday.
A. Deficit Pull: up to 2 @ 180kg.
B1. CGBP: up to 3 @ 90kg.
B2. Hammer Curl: 3 x 10.
Then
5 rounds OTM of
15 secs BB Squatpress @ 60kg
15 secs Pull ups @ 10kg
15 secs burpees
Total 56 reps.
Thursday.
A. Squat: up to a single @140kg.
B. Press: up to a single @ 70kg.
Then 2 rounds of
Front Squat x 3 @ 87.5kg
KB Box jump x 5 @ 8kg bells
Towel pull ups x 7
Saturday.
A. Shin hop to box jump: up to 26".
B. CGBP: up to a single @110kg.
C. Hammer curl: 2 x 10.
Then
3 rounds of:
Pull up x 5
Deficit push up x 10
16kg Goblet Squat x 20
In 4.50
Monday.
Smolov Meso
Wk 1 Day 1.
A. Squat: 102.5kg x 4 x 9.
B. CGBP: 60, 70, 80kg x 10.
C. Pull up: 5 x 5.
Wednesday.
Week 1 Day 2.
A. Squat: 110kg x 5 x 7.
B. Press: 20, 30, 40kg x 10.
C. Hang Power Snatch: 20, 30, 40kg x 5.
D. Overhead band extension: 2 x 10.
Friday.
Week 1 Day 3.
A. Squat: 115kg x 7 x 5.
B. Push-up: 3 x 20.
C. Chest supported DB Row: 3 x 15.
Saturday.
Week 1 Day 4.
A. Squat: 125kg x 10 x 3.
Monday.
A. Deadlift: up to 190kg x 1.
B. Power Clean: 60kg x 3 x 4.
C. Single Leg DL: 30kg x 3 x 5.
D. Good Mornings (SSB): 25kg x 8, 55kg x 2 x 8.
E. DB Row: 3 x 15.
F. TGU starts: 12, 16, 20kg x 5 es.
Tuesday.
A. Bench Press: up to 105kg x 3.
B1. Seated DB OH Press: 3 x 10.
B2. Ring row: 2 x 15.
C1. Floor Press: 80kg x 3 x 7.
C2. Face Pulls: 2 x 15.
D1. Curls x sets.
D2. Lying DB extensions 2 x 12.
Friday.
A. Squat: up to 120kg x 10.
B. Front Squat: 60,70,80,90kg x 4.
C. Bulgarians: 15kg plates x 2 x 6 es.
D. Lying Russian Twist: 20kg x 2 x 12.
Monday.
(Pull aparts x 5 x 10 and bradford presses @20,30,40kg to warm-up)
A. Press: 40kg x 8, 50kg x 6, 60kg x 2.
B. Pull ups: 4 x 5 v strict.
C. 80kg BB row against minibands: 3 x 6.
D1. DB Bench Press: 2 x 20.
D2. Seated banded row: 2 x 20.
E1. DB Curl: 4 x 12.
E2. Band pushdown: 3 x 20.
F. Double roped KB shrugs @ 24kg es: 3 x 20.
Wednesday.
A. Deadlift: up to 180-185kg x 2 (unknown BB).
B. Good Mornings: 60kg x 7, 70kg x 7, 80kg x 7.
C. Seated cable row: 12, 10, 6.
D. TGU p’n’c: 15kg x 6, 20kg x 6.
Friday.
(Pullapart series to warm up)
A. Bench Press: up to 100kg x 4.
B. 1 arm band row: 3 x 8/8.
C. Plate Halo: 10kg x 10, 15kg x 8, 20kg x 6.
D1. JM Press: 70kg x 3 x 7.
D2. DB row: 3 x 15.
E1. DB Floor Press: 3 x 12.
E2. Curls.
Saturday.
A. Squat: up to 130kg x 5.
B. Front Squat: 80kg x 3 x 5.
C. Bulgarians: 17kg DBs x 2 x 7.
D. Lying Russian Twist: 20kg x 2 x 12.
Tuesday.
(Cuban Press to warm up)
A. Push Press: up to 80kg x 1.
B. N grip chins: 3 x 3 @ BW, 3 x 2 @ 20kg.
C1. DB Bench Press: 27kg x 2 x 20.
C2. BB Row: 60kg x 3 x 10.
D1. Plate curl: 20kg x 3 x 10.
D2. 3 x ( Hex press x 10/ rolling extension x 10)
D3. Plate drag: 15kg x 3 x 7 es.
F. DB curl: 3 x 10.
G. Face pulls: 3 x 10.
Wednesday.
A. Deadlift: 70kg x 5,110kg x 4,150kg x 3,175kg x 4
B. SSB Good Morning: 65, 70, 75kg x 7.
C. Hipthruster: 100kg x 8, 12.
D. Seated band leg curl: 2 x 20.
E. BB Russian Twist: 20kg x 3 x 6.
Friday.
A. Bench Press: 50kg x 10, 80kg x 8, 90kg x 3, 95kg x 4.
B1. CGBP: 70kg x 2 x 10.
B2. Chest supported DB row: 3 x 20.
C. Seated DB Overhead Press: 2 x 10.
D1. Band pushdown: 4 x 20.
D2. BB Curl: 20, 25, 30, 35, 40kg x 10.
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Tuesday.
A. Squat: up to a single @ 135kg.
B. Front Squat: 80kg x 3 x 3.
C. Bulgarians: 18kg DBs x 4, 7, 7.
D. Leg Press: 80kg, 130kg, 180kg x 10.
E. Kneeling rope crunch: 3 x 15.
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Wednesday.
A. Bench Press: 50kg, 75kg, 90kg x 10.
B. Pull ups: 7, 7, 10 (band assisted).
C1. Seated DB O/H Press: 26kg x 3 sets, 5-8.
C2. DB Row: 36kg x 2 x 15.
C3. Face Pulls: 2 x 12.
D. DB shrug: 40kg x 3 x 20.
E. Dips: 3 x 10.
F. BB Curl: 30kg x 2 x 10, 35kg x 2 x 10, 40kg x 10.
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