Tuesday (Cycle 1 Week 1)
A1. Squat: 60kg x 1, 80kg x 1, 90kg x 1, 100kg x 1, 105kg x 1, 107.5kg x 1, 110kg x 1.
A2. Shin hops: 7 x 1.
B: (in 15 mins)
5 mins hard on stationary/spin bike,
50 x 15kg DB Push Press
22 x neutral grip chins
Avg 137 Max 171
Thursday.
A. Deadlift: 1 x rep every 30 seconds for 15 mins (30 reps) @ 130kg. Most beltless.
B. BB Hipthrusters: 60kg x 3 x 10.
C.
3 rounds of:
30 x Kettlebell Swings @ 30kg
30 skips on jump rope
In 7.5mins
D. Ab wheel: 5 x 5.
Avg 128 Max 173
Saturday.
A1. DB Step Up (20"): bw x 6/6, 12kg x 6/6, 24kg x 2 x 6/6
A2. Handstand reverse wall walks: 3 x 2.
B (for time):
B1. Bench Press x 15, 12, 9, 6, 3 @ 80kg
B2. Dips x 15, 12, 9, 6, 3
in 28.49
C1. Chest supported DB Row: 16kg DBs x 7 x 10
C2. BB Curl: 30kg x 7 x 10
Avg 133 Max unknown
Sunday.
A1. Overhead Squat: 4 x 10 @ 20kg
A2. Pullover: 4 x 10 w/12kg KB
A3. Med Ball side toss: 4 x 10/10 @7kg
A4. Med Ball to Toes: 7kg Ball x 4 x 10.
B. Hang Power Snatch x 30 @ 40kg in 6mins
Tuesday.
A. Press: 20kg, 30kg, 40kg, 50kg x 7.
B. DB Floor Press: 28kg x 5, 34kg x 4 x 5.
C (for time):
C1. Front Squat: 70kg x 21, 15, 9
C2. Dips x 21, 15, 9
C3. KB Swing: 30kg x 21, 5, 9
in 19.37
Very tough
Thursday.
A1. Power Clean: 30, 40, 50, 60, 70kg x 3
A2. Iso hold bulgarian w/elevated heel: 5 x 10 seconds per side.
B (max rounds in 15mins):
B1. DB Squat-Press x 10 w/ 18kg DBs
B2. Pull ups x 10
B3. Assault Bike x 15 cals
3 rds in 15mins.
Tough one again RPE 9
Saturday.
A. Squat (no shoes, heels unsupported): 20kg, 30kg, 40kg, 50kg, 60kg, 70kg, 80kg, 90kg x 3.
B. One arm DB OHP: 15kg x 5, 17.5kg x 5, 20kg x 5, 22.5kg x 5.
C (for time):
C1. DB Hang Power Clean: 20/15/10 w/22.5kg DBs
C2. Banded Push up: 20/15/10
C3. Med Ball Slams: 6kg ball x 20/15/10
in 8.31
D. BB Curl: 30kg x 7 x 10
Sunday.
A. Power Snatch: 20kg x 2, 30kg x 2, 40kg x 2, 45kg x 2, 47.5kg x 2. 50kg x 1.
B1. Deadlift x 3 x 8 @125kg
B2. N grip chins x 3 x 5
B3. Assault Bike x 12, 15, 18 cals
in 13.54
C. Hipthruster machine: 70 x 8, 80 x 8, 90 x 8.
D. Ab wheel: 5 x 5
Tuesday.
A1. Band assisted L Pull up x 15/12/10
A2. Dips: 3 x 20
A3. True Push Up: 3 x 20
A4. L Sit DB OHP: 5kg DBs x 3 x 20
B (max rounds):
B1. Front Squat x 5 @ 70kg
B2. Box jump x 5 @ 24"
B3. KB Swing x 20 @ 30kg
3 rounds in 11mins
Thursday.
A1. Hang Power Clean: 30, 40, 50, 60, 70kg x 2
A2. Reverse shrug on parallel bars: 5 x 10
A3. Handstand hold on wall: 5 x 5-10 secs
B (in 15 mins)
B1. Deadlift x 15 @ 140kg
B2. 1 arm front-rack lunges w/ 16kg KB x 60 metres
B3. Assault Bike x 29 cals
C. BB Hipthruster: 60, 70, 80kg x 10.
Avg 122 Max 162
Saturday.
A. One arm DB BP: 17.5, 20, 26, 30kg DB x 8L/8R.
B. DB Floor Press: 17.5kg DBs for a 4min block (20 secs work/10 secs rest) with arms in extended position for rest periods. Total 50 reps.
C. Dips between benches: for a 4min block (20 secs work/10 secs rest) with arms in extended position for rest periods. Total 50 reps.
D1. 20kg Sandbag squat: 5 x 15
D2. Assault Bike: 5 x 15cals
in 12.10
E1. Chest supported DB Row: 16kg DBs x 4 x 10
E2. BB Curl: 30kg x 3 x 10
F. EZ Bar curl: Bar+7.5kg x 4 mins (20sec on/10 sec off): 90 reps
Avg 120 Max 170
Great work JayRock
Sunday.
A1. RDL: 20, 60, 80, 100, 120, 140kg x 4
A2. Shin hop to 20" Box Jump: 5 x 2.
B (for time)
B1. KB Swing @ 30kg: 10,9,8,7,6,5,4,3,2,1
B2. Prowler Push: 15-20m w/90kgs x 10
in 21.34
C. Ab wheel: 4 x 6.
Avg 109 Max 159
Tuesday.
A. Squat: 40kg x 3, 60kg x 3, 70kg x 3, 80kg x 3, 90kg x 3, 100kg x 3, 110kg x 2, 120kg x 1, 100kg x 5.
B. Push Press: 40kg x 2 x 3, 60kg x 2 x 2, 70kg x 2.
C (for time)
C1. 50kg prowler 30metre shuttle x 5
C2. Pull up x 5
in 6.27
Avg 106 Max 158
Thursday.
A. Rack Pull (below knee): 60kg x 7, 100kg x 7, 140kg x 7, 180kg x 7.
B. Supine row: 3 x 10.
C (for time):
Assault bike x 3 x 15cals (between 54 and 60 secs each)/ KB Swing x 3 x 30
in 13.43
D. Plate Curl: 10kg, 15kg, 20kg x 20
Avg 131 Max 180.
Very tough, RPE 9
Saturday.
A. CGBP: 40kg x 5, 60kg x 5, 75kg x 5, 87.5kg x 5.
B1. Unsupported-heel Squat: 20kg x 4, 40kg x 4, 60kg x 4, 80kg x 4, 100kg x 4
B2. Bulgarian S/S iso-old with heel elevated: 4 x 10 secs each side.
C (for time)
C1. Walking Lunge w/16kg KBs: 3 x 10/10
C2. Dips: 3 x 15
C3. 20" Box Jump: 3 x 10
in 12 mins
D. P/L Hack Squat: +80kg x 3 x 3, +60kg x 8.
E. DB Hex Press: 20kg x 8, 26kg x 2 x 8.
Avg 100 Max 151.
Still getting to grips with the no-heel-support squats. 100 was too heavy really as I was losing balance. 80 was perfect, but would prefer a more solid surface than gym mats to press down on.
Sunday.
A. Hang Power Clean: 40kg x 3, 50kg x 3, 65kg x 3, 70kg x 1, 75kg x 1.
B. N- grip chins x 10, 7, 6.
C: One round on the minute (with a rest every 4th minute) of
C1. Hang Power Clean x 3 @ 60kg
C2. Push up x 6
C3. BW squat x 9
for 12 mins/9 rounds
D. EZ Bar Curl: Bar+30kg x 5 x 5.
E. Ab wheel: 4 x 7.
Handy enough session tops off a great four weeks training. Done a 15-20min yoga session every day of October and the food/lifestyle has been absolutely locked down.
BW is down to about 83kg first thing but I will be bringing that back up.
Tuesday (Cycle 2 Week 1)
A. Squat: 20kg, 40kg, 60kg, 80kg, 90kg x 3. 100kg x 2. 110kg x 5.
B. Press: 20kg, 30kg, 50kg x 5. 60kg x 2. 50kg x 5.
C
5 x 100 yard shuttle runs (50 yards x 2 each)
with 1 min rest between efforts. Each one around 26 seconds. Distance estimated (width of a soccer/gaa pitch).
Squat is slowly becoming unfucked
Wednesday.
A. Deadlift: 1 rep @ 140kg every 30 seconds for 15 mins (30 reps total). About half belted.
B. Pull up: 5 x 5 as strict as possible.
C: 8 mins of
C1. 45 seconds on/ 15 seconds off: Assault Bike
C2. 20 KB swings @ 30kg and rest the remainder of the minute
4 rounds total. Awful. (Total 35 cals in 4 rounds)
D. Seated Leg Curl w/ 3010 tempo: (50) x 10, (70) x 8, (90) x 8, (60) x 15.
Avg 124 Max 174
Some strong outings the last couple sessions