19/09/2016 Monday
Squats:
bw x 50 > 5min >
bar x 50 > 8min >
30kg x 50 > 12min >
40kg x 50 > 16min >
50kg x 50 > 18min >
60kg x 30 > 16min >
70kg x 25 > 12min >
80kg x 20 > 8min >
90kg x 15 > 10min >
100kg x 10 >10min >
150kg x 1
Deadlifts:
Toe touches x 50 > 5min >
40kg x 30 > 10min >
60kg x 20 > 10min >
80kg x 15 > 10min >
100kg x 10 > 10min >
150kg x 1
OHP:
Wall handstand x 30sec > 5min >
bar x 30 > 5min >
30kg x 25 > 5min >
40kg x 20 > 5min >
50kg x 15 > 5min >
60kg x 5 > 5min >
50kg x 10 > 5min >
40kg x 15 > 5min >
30kg x 20 > 5min >
bar x 25 > 5min >
70kg x 1
Barbell rows:
bar x 50 > 5min >
30kg x 25 > 5min >
40kg x 20 > 5min >
50kg x 15 > 5min >
60kg x 10 > 5min >
70kg x 5 > 5min >
60kg x 5 > 5min >
50kg x 10 > 5min >
40kg x 15 > 5min >
30kg x 20 > 5min >
bar x 35 > 5min >
90kg x 1
Bar hanging : both hands x 30sec
Mountain climbers : 25
Crouching walk: 20