Saturday.
A. Dynamic Squat (bands): * 8 x 2 OTM.
B. Deadlift (beltless): 170kg x 5.
C. Good Mornings: 50, 60, 70kg x 6.
D. Prowler push: 40kgx 2 x 20m, 60kg x 2 x 20m, 85kg x 4 x 20m (alternating high and low handles).
E. Lying Russian Twist: 20kg plate x 2 x 10/10.
*96kg at the bottom, 106kg at the top
Tuesday.
A. Press: up to 60kg x 3.
B. Seated DB “Power Clean”: 8kg x 8, 12kg x 2 x 8.
C. DB Bench Press: 30kg, 36kg, 40kg x 8.
D. Plateloaded pulldown: 3 x 10.
E1. EZ Bar Curl: bar+20kg x 12
E2. Rolling DB extension: 16kg, 18kg, 20kg x 8.
F. Prowler Pushes: 80kg x 20m x 6.
Wednesday.
A. Squat: up to 140kg x 1, 120kg x 3.
B. Front Squat: 60kg x 3, 70kg x 3, 80kg x 3.
C. Reverse lunges: 20kg DBs, 2 x 5/5.
D. Leg Press: 90kg, 140kg, 170kg x 10.
E. Kneeling abs: 3 x 15.
Friday.
A. Bench Press: 100kg x 4, 110kg x 1, 115kg x 1.
B. Pull ups: 3 x 5.
C. Floor Press: 60kg, 70kg, 80kg x 8.
D1. Seated DB O/H Press: 18kg, 20kg x 10.
D2. DB Row: 36kg x 2 x 15.
E. Curls, dips and shrugs.
F. Prowler push: 90kg x 4 x 20m
Saturday.
A. Dynamic Squat: 70kg + medium bands x 5 x 2.
B. Deadlift: up to 190kg x 1.
C. RDL: 70kg, 100kg, 110kg x 5.
D. Lying Russian Twist: 25kg KB x 2 x 10.
Week off
Tuesday.
A. Squat: 130kg x 5.
B. Press: 60kg x 5.
Then
Prowler push: 50kg for 10 rounds of 25m in 8mins
Wednesday.
A. Deadlift: 180kg x 3.
B. Pull-up: bw+10kg x 5.
Then
Airdyne: 15 secs on/ 45 secs off for 8 rounds.
Friday.
A. Bulgarians: 18kg DBs x 3 x 6.
B. CGBP: 100kg x 2, 90kg x 5.
Then
C1. KB Swings @ 30kg: 5 x 30
C2. Airdyne cals: 20/15/10/5
In 17mins.
Saturday.
A. Front Squat: 50, 60, 70, 80, 90kg x 2.
B. Power Clean: 50, 60, 70kg x 3.
C1. DB Bench Press: 28, 34, 40kg x 8
C2. EZ bar curl: +20kg x 4 x 12.
D. Prowler push:
100kg x 2 x 25m
75kg x 2 x 25m
50kg x 2 x 25m
Monday.
A. Squat: 135kg x 3.
B. Press: 65kg x 3.
C. “Bear” BB complex: 40kg x 5, 50kg x 3, 60kg x 1.
Tuesday.
A. Deficit Pulls: up to 180kg x 2.
B. Pull-ups: up to 20kg x 2.
C. GHRs: 3 x 6.
D. BB Curl: 35kg x 5 x 8.
Then
E. Erg:
20secs on/ 20secs off x 8 (100m avg)
500m straight @ 1.45.
Thursday.
A. CGBP: up to 100kg x 3.
Then
For time:
10 x DB Snatch @ 20kg (change hand each rep)
15 x sprawl to box jump
20 x DB Snatch
15 x sprawl to box jump
30 x DB snatch
15 x sprawl to box jump
14.30
Saturday.
A. Front Squat: 40, 50, 60, 70, 80, 90kg x 3.
B. Power clean: 60, 65, 70kg x 3.
C1. DB Bench Press: up to 40kg x 9.
C2. DB Curl: 5 x 6.
D. Prowler Push: 25m x 6 @50kg
Tuesday.
A. Squat: 150kg x 1.
B. Press: 75kg x 1.
Then
C. Prowler push @ 50kg: 25m every min x 10.
D. Airdyne sprint: 10 sec every min x 10.
Wednesday.
A. BB Complex:
( Power snatch x 1, O/H Squat x 3, Muscle snatch x 3): 20kg, 30kg, 40kg, 50k (-muscle snatch on 50kg).
B. Power Clean; 50kg x 3, 55kg x 3, 60kg x 2, 65kg x 2, 70kg x 1, 75kg x 1.
C. Pull up: BW x 2 x 3, 5kg x 3, 12kg x 3.
D. “Bear” BB complex: 40kg x 2 rounds of 5 each.
Friday.
A. Bench Press: up to a single @ 115kg (no spot).
B. Bulgarians: 22kg DBs x 4, 6, 7.
C. DB Bench Press: 22kg, 34kg, 40kg x 10.
D. Erg sprints: 20 secs on/ 40 secs off x 5.
Monday.
A. Front Squat: 40, 60, 80, 90kg x 5. 100kg x 1. 70kg x 10.
B. Press: 40, 50, 60kg x 5.
Then:
C1. Farmers Walk w/ 30kg KBs x 50m x 5
C2. Sandbag shoulder and squat @ 20kg x 5 x 10
Tuesday.
A. Deadlift: 150kg x 1 rep every 30 seconds for 10 mins (20 reps).
B. Pull ups: 3 x 8.
Then
Amrap in 10 mins of
10 KB Swing x 10
Burpee ladder 1 - 9
Wednesday.
A. CGBP: 70kg x 10, 10, 15.
B1. Push Press: 60kg x 3 x 3
B2. Dips: 3 x 10
C. EZ Bar Curl: +30kg, 5 x 6, 1 x 12.
D. Prowler Push: 50kg x 25m x 6.