Monday.
A. Front Squat: up to 100kg x 2.
B. Press: up to 70kg x 1.
Then
10 rounds for time of
Pull up x 3
Push up x 9
Squat x 12
In 7.30
1 Like
Tuesday.
A. Hang Power Clean: 40, 50, 60, 70kg x 2.
Then
B1. Deadlift x 3 @ 100kg
B2. Front racked KB carry x 25m @ 24kg KBs
In 7.12
C. BB curl x 100
Friday.
A. CGBP: 50kg x 10, 70kg x 8, 80kg x 6, 90kg x 5, 100kg x 3.
B. CSR: 24kg DBs x 3 x 10.
C. Seated DB “power clean”: 12kg DBs x 3 x 8.
D. Rolling DB extension: 12, 18kg DBs x 10.
E. Pushdown: 3 x 10.
F. BB Curl x 100.
G. Lateral raise giant set 12-18kg DBs x 6 (4).
H. Standing calf raise: 6 x 6.
Saturday.
A. Squat: 20, 40, 60, 80, 100kg x 10.
B. GHR: 2 x 10.
Felt harder than it looks written down, but nice fast session.
Monday.
A. Deadlift: up to 160kg x 6.
B. Banded KB Swings: 3 x 10.
C. RDL: 100kg x 8, 10, 12.
D. Neutral grip chins x 50 reps.
E. Plate slides: 20kg x 3 x 10/10.
Tuesday.
A. Bench Press: 90kg x 5, 5, 8.
B. DB Bench: 40kg x 8, 7, 5.
C. DB Row: 40kg x 2 x 8.
D. Pushdown x 50 reps total.
E. BB Curl: 20kg x 100 reps total.
F. Calf raise: 8 x 8.
G. Lateral raise giant set: 10/12/16/18kg x 6.
Thursday.
A. Squat: 110kg x 5, 5, 10.
B. Front Squat: 80kg x 3 x 3.
C. Bulgarians: 20kg DBs x 3 x 5.
D. Farmers carry: 30kg KB x 3 x 25m each side.
Friday.
A. Pull ups: bw x 2 x 5, 12kg x 3, 18kg x 3, bw x 8.
B. Press: 45kg x 3 x 8.
C. Farmers Walk: 30kg KBs x 4 x 50m.
D. JM Press: 65kg x 2 x 10.
E. BB Curl x 100.
F. Calf Raise: 7 x 10.
1 Like
Monday.
A. Deadlift: 162.5kg x 6.
B. RDL: 102.5kg x 3 x 8.
C. GHR: 3 x 7.
D. Neutral-grip chins x 50.
E. Plate slides: 20kg x 3 x 10/10.
F. Calf Raise: 5 x 5.
Tuesday.
A. Bench Press: 92.5kg x 5, 5, 7.
B. DB Bench Press: 40kg x 3 x 7.
C. DB Row: 40kg x 2 x 10.
D. Pushdown x 50 reps.
E. BB Curl x 100.
F. Calf raise: 5 x 10.
G. Lateral raise giant set: 10,12,14,16,18kg x 6.
Friday.
A. Squat: 115kg x 5, 5, 10.
B. Front Squat: 82.5kg x 3 x 3.
C. Bulgarians: 16kg KBs x 2 x 6.
D. Farmers carry: 30kg KB x 3 x 25m each side.
Saturday.
A. Pull ups: BW x 2 x, 5, 12kg x 3, 18kg x 2, BW x 8.
B. Press: 47.5kg x 3 x 8.
C. Farmers walk: 30kg KBs x 2 x 100m.
D. Rolling DB extension: 18, 20kg x 10.
E. Dips x 15.
F. BB Curl x 100.
G. Calf raise: 7 x 10.
Tuesday.
A. Deadlift: 165kg x 6.
B. RDL: 107.5kg x 3 x 8.
C. Neutral grip chins x 50.
D. Calf raise: 5, 7, 8, 10.
1 Like
Saturday.
A. Bench Press: 95kg x 3 x 5.
B. Squat: 120kg x 10.
C. GHR: 2 x 8.
D. BB curl @ 25kg x 1 x 40
Tuesday.
A. Press: 50kg x 3 x 8.
B. Pull-ups: bw x 2 x 3, 12kg x 3, 20kg x 2, bw x 8.
C. Farmers walk: 24kg KBs x 3 x 1min.
D1. Plate o/h extensions: 15kg x 2 x 20, 20kg x 20.
D2. Band pushdown to failure x 3.
E. BB curl x 80.
Thursday.
A. Leg Press: 60, 130, 180kg x 10.
B. Bulgarians: BW, 12kg DBs, 18kg DBs x 7/7.
C. Overhead squat: 50kg x 2 x 3.
D. Front Squat: 40, 60, 80kg x 3.
E. Farmers carry: 30kg KB x 25m x 2 es.
F. Calf raise: 3 x 15.
Monday.
A. Bench Press: up to 100kg x 7.
B. DB Bench: 2 x 15.
C. KB Row: 24kg x 2 x 20.
D. Seated o/h plate extension: 20kg x 2 x 15.
E. BB Curl x 80.
1 Like
Wednesday.
A. Squat: up to 130kg x 10.
B. Front Squat: 90kg x 2 x 2.
C. Bulgarians: 16kg DBs x 2 x 5.
D. Lying Russian Twist: 25kg KB x 2 x 10.
E. Calf Raise: 2 x 15.
Very good day on squats. Close to all-time PR levels for reps.
Friday.
A. Push Press: 20, 40, 60kg x 8.
B. Pull ups: bw x 2 x 3, 10kg x 3, 15kg x 2, 20kg x 1, bw x 5.
C. Farmers Walk: 24kg on bands, 3 x 1 min.
D1. O/H Plate extension: 20kg x 3 x 20.
D2. Band Pushdown to failure x 3 sets.
E. BB Curl: 30 x 15, 35kg x 12, 40kg x 10.
Saturday.
A. Deadlift: up to 170kg x 5.
B. RDL: 105kg x 2 x 6.
C. GHR: 2 x 7.
D. Plate shifting: 12kg KB x 2 x 10/10.