Tuesday 3/30/21

Weightlifting

Front Squat + Jerk

1 set x 3 + 2 reps @ 90 kg

Clean Pull

3 sets x 5 reps @ 135 kg

Accessories

Bench Press

3 sets x 3 reps @ 95 kg

Single Arm Dumbbell Press

4 sets x 12 reps each arm @ 40#

Cable Lat Pulldown

3 sets x 15 reps @ 40 kg

Monday 3/29/21

Weightlifting

Snatch Pull

3 sets x 3 reps @ 110 kg

Accessories

Back Squat

3 sets x 6 reps @ 120 kg

Ab Strap Knees to Elbows

3 sets x 20 reps

Single Arm Kettlebell Row

3 sets x 12 reps each arm @ 32 kg

Saturday 3/27/21

Accessories

Back squat

3 sets x 4 reps @ 125 kg

Deadlift

2 sets x 5 reps @ 160/175 kg

Toes 2 Bar

3 sets x 20 reps

Single Arm Farmer Carry

3 sets x 30 steps each arm @ 32 kg

Weightlifting

Clean from Blocks Above Knee

3 sets x 3 reps @ 95/96/97 kg

Accessories

GHR

2 sets x 15 reps

Landmine Oblique Twists

4 sets x 10 reps each side @ 5 kg

Lateral Raise

2 sets x 15 reps @ 12.5#s

Barbell Curl

2 sets x 10 reps @ 30 kg

Cable Tricep Extension

2 sets x 15 reps @ 15/20 kg

Friday 3/26/21

Weightlifting

Snatch + Hang Snatch + TnG Snatch

1 set x 1+1+1 reps @ 70 kg

Thursday 3/25/21

Conditioning

BikeErg

27:39

10,036 m

Wednesday 3/24/21

Conditioning

BikeErg

28:02

10,270 m

Accessories

Back Squat

3 sets x 5 reps @ 120 kg

Bench Press

3 sets x 3 reps @ 95 kg

2 sets x 12 reps @ 70k g

Chest Fly

2 sets x 15 reps @ 6 kgs

Single Arm Kettlebell Press

4 sets x 12 reps each arm @ 20 kg

Tuesday 3/23/21

Accessories

Pendlay Row

3 sets x 6 reps @ 60 kg

Barbell Curls

2 sets x 10 reps @ 30 kg

Shrugs

2 sets x 15 reps @ 60 kg

Side Plank

4 sets x 30 sec each side

Conditioning

BikeErg

28:58

10,210 m

Monday 3/22/21

Weightlifting

Power Clean + Push Press

1 set x 1+4 reps @ 95 kg

Snatch Pull

5 sets x 3 reps @ 100 kg

Accessories

Back Squat

3 sets x 6 reps @ 110 kg

Step Back Lunge

3 sets x 12 reps each leg @ 28 kgs

Conditioning

BikeErg

28:05

10,037 m

Sunday 3/21/21

Conditioning

BikeErg

23:49

10,036 m

Saturday 3/20/21

Weightlifting

Snatch

1 set x 3 reps @ 80 kg

Accessories

Back Squat

3 sets x 4 reps @ 120 kg

Bench Press

1 set x 10 reps @ 85 kg

3 sets x 15 reps @ 60, 65, 65 kg

Rear Delt Fly

2 sets x 15 reps @ 15#

Bird Dog

4 sets x 12 reps each side

Conditioning

BikeErg

23:43

10,052 m

Friday 3/19/21

Weightlifting

Clean & Jerk

1 set x 1+ 3 reps @ 100 kg

Accessories

Pull Ups

3 sets x 8 reps

Single Arm Banded Pulldown

3 sets x 10 reps each arm @ green

Bent Over Row

2 set x 12 reps @ 75 kg

Standing Banded Rotations

3 sets x 10 reps each side @ blue + red

Side Raises

2 sets x 15 reps @ 6 kgs

Conditioning

BikeErg

25:04

10,037 m

Thursday 3/18/21

Conditioning

BikeErg

28:17

10,037 m

Wednesday 3/17/21

Accessories

Bench Press

3 sets x 3 reps @ 90 kg

Incline Bench Press

2 sets x 12 reps @ 40, 50 kg

Pec Fly

2 sets x 15 reps @ 5 kgs

Ring Dip

2 sets x 12 reps

Single Arm Overhead Carry

3 sets x 25 steps each @ 32 kg

Skullcrushers

2 sets x 12 reps @ 25 kg

Banded Tricep Extension

2 sets x 15 reps @ blue band

Back Squat

3 sets x 5 reps @ 112 kg

RDL

2 sets x 15 reps @ 90 kg

Conditioning

BikeErg

28:44

10,155 m

Tuesday 3/16/21

Conditioning

BikeErg

29:56

10,306 m