Friday 7/30/21

Accessories

RDL

5 sets x 5 reps @ 110 kg

Thursday 7/29/21

Accessories

Strict Press

4 sets x 10 reps @ 45 kg

Neutral Grip Pull Ups

4 sets x 8 reps

Ring Dip

4 sets x 12 reps @ 10 kg

Ab Strap Hanging Leg Raise

4 sets x 10 reps

Wednesday 7/28/21

Accessories

Box Jump

5 sets x 3 reps @ 38"

Back Squat

5 reps @ 130 kg

 - superset -

5/5 Single Arm Overhead Lunges @ 24 kg

 - superset -

10/10 Single Leg RDL @ 32 kg

Pull Ups

3 sets x 8 reps

Ab Wheel

3 sets x 15 reps

Conditioning

400 m Run

Every 3 min

4 rounds

Monday 7/26/21

Accessories

Strict Press

3 sets x 10 reps @ 40 kg

Neutral Grip Pull Up

4 sets x 8 reps

Ring Dip

4 sets x 10 reps @ 10 kg

Ab Wheel

4 sets x 10 reps

Ab Strap Hanging Leg Raise

3 sets x 10 reps

Conditioning

Jog

2 miles

18:11

Sunday 7/25/21

Weightlifting

Power Snatch

4 sets x 1 rep @ 85 kg

Power Clean

4 sets x 1 rep @ 100 kg

Accessories

Back Squat

3 sets x 1 rep @ 145 kg

Pull Up

2 sets x 5 reps

Side Plank

3 sets x 10 sec

Wednesday 7/21/21

Accessories

Strict Press

3 sets x 8 reps @ 50 kg

Neutral Grip Pull Up

4 sets x 8 reps

Ring Dip

3 sets x 15 reps

Conditioning

Run

25 min

2.61 miles

Monday 7/19/21

Accessories

RDL

3 sets x 5 reps @ 100 kg

Single Leg RDL

3 sets x 12 reps each leg @ 20 kg

 - superset -

10 Cossack Squat each side

Pullover

3 sets x 15 reps @ 15 kg

Double Kettlebell Skullcrushers

3 sets x 15 reps @ 12s kg

Alternating Kettlebell Curls

3 sets x 10 reps @ 20s kg

Ab Wheel

5 sets x 10 reps

Conditioning

Run

2 miles

17:29

Sunday 7/18/21

Weightlifting

Hang Power Clean

4 sets x 1 rep @ 115 kg

Accessories

Strict Press

1 set x 1 rep @ 65 kg

Back Squat

Heavy Single

170 kg

Landmine Twist

3 sets x 10 reps each side

Iron Scap

25 / 7

Saturday 7/17/21

Accessories

Box Jump

6 sets x 2 reps @ 38"

Neutral Grip Pull Ups

4 sets x 8 reps

Single Arm Kettlebell Bench Press

4 sets x 10 reps each arm @ 24 kg

Bent Over Row

3 sets x 10 reps @ 70 kg

Bench Dead Bugs

3 sets x 10 reps each side

Ab Strap Hanging Leg Raises

2 sets x 10 reps

2 sets x 15 reps

1 set x 20 reps

Friday 7/16/21

Accessories

Strict Press

10 sets x 10 reps @ 20 kg

Bent Over Rear Fly

5 sets x 15 reps @ 2.5s kg

Thursday 7/15/21

Accessories

Back Squat

Heavy 5

135 kg

Neutral Grip Pull Up

4 sets x 6 reps @ 8 kg

Ring Dip

4 sets x 10 reps @ 8 kg

Hanging Oblique Crunch

2 sets x 10 reps each side

Wednesday 7/14/21

Accessories

Seated Box Jump

6 sets x 3 reps @ 32"

RDL

3 sets x 8 @ 90 kg

Lateral Fly

3 sets x 15 reps @ 5s kg

Bench Dead Bug

3 sets x 10 reps each side

Chest Fly

3 sets x 20 reps @ 5s kg

Iron Scap

25 / 7

Conditioning

Run

1 Mile

6:19

Tuesday 7/13/21

Accessories

Bench Press

4 sets x 3 reps @ 100 kg

 - superset -

Single Leg Box Jump @ 32"

Neutral Grip Pull Up

3 sets x 10 reps

Landmine Press

3 sets x 15 reps each arm @ 10 kg

Ab Strap Hanging Leg Raise

4 sets x 10 reps

 - superset -

10 Banded Rotations each @ green

Monday 7/12/21

Conditioning

BikeErg

12,560 m

30:05

Sunday 7/11/21

Weightlifting

Hang Power Clean

4 sets x 2 reps @ 95 kg

Jerk

3 sets x 2 reps @ 105 kg

Accessories

Back Squat

Heavy Single

162 kg

Landmine Twist

3 sets x 10 reps each side

Wednesday 7/7/21

Accessories

Bench Press

5 sets x 5 reps @ 80 kg

Iron Scap

25 / 10

Conditioning

Run

400 m Jog

400 m Run

400 m Jog

800 m Run

2 rounds

Tuesday 7/6/21

Accessories

Single Leg Box Jump

6 sets x 3 reps each leg @ 20"

Trap Bar Deadlift (Lower Handles)

3 sets x 5 reps @ 187 kg

Bench Dead Bugs

3 sets x 10 reps each side

Ring Dip Support w/ Knee Tuck

4 sets x 10 sec

Conditioning

BikeErg

40:05

14,660 m

Sunday 7/4/21

Weightlifting

Hang Power Clean

4 sets x 3 reps @ 80 kg

Jerk

3 sets x 3 reps @ 90 kg

Accessories

Back Squat

Heavy Single

161 kg

Thursday 7/1/21

Accessories

Box Jump

8 sets x 2 reps @ 32"

Back Squat

3 sets x 10 reps @ 70 kg

Pull Ups

4 sets x 8 reps

Single Arm Kettlebell Press

3 sets x 8 reps each arm @ 24 kg

Ab Strap Hanging Leg Raise

4 sets x 12 reps @ 4#