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12.02.18

Strength

Re test: Dead lift 1 rep max

Conditioning

5 rounds of:

400m run

20 box jumps

20 wall balls

Finisher

Weighted sit ups x 15

Rest 45 seconds. 4 sets.

09.02.18

Strength

Weighted pull ups/pull ups/jumping pull ups x 2

Find your heaviest 2 reps in 5 sets. 90 seconds rest between sets.

Accessory

Dumbbell shoulder press x 6

Lateral raise x 12

Rest 90 seconds. 4 sets.

Bent over row x 10

Reverse fly x 10

Rest 90 seconds. 3 sets.

Finisher

40 seconds preacher bar bicep curls, 20 seconds rest, 40 seconds TRX tucks. Rest 1 minute.

30 seconds preacher bar curls, 15 seconds rest, 30 seconds TRX tucks. Rest 45 seconds.

20 seconds preacher bar curls, 10 seconds rest, 20 seconds TRX tucks. Rest 30 seconds.

10 seconds Preacher bar curls, 5 seconds rest, 10 seconds TRX tucks.

 

08.02.18

Strength

every 30 seconds perform 1 x power clean for 10 minutes (20 sets)

Increase weight accordingly so that your last 4 reps are HEAVY!

Conditioning

5 rounds of

8 cal ski erg

8 pull ups

8 cal assault bike

8 burpees

Rest 1 minute between rounds

Finisher

50 hanging knee raises

50 straight leg sit up

 

 

07.02.18

Strength

Back squat x 2 @80-90%

Rest 2 minutes. 5 sets.

Accessory

Overhead squat x 4 @ 70%

Rest 90 seconds. 5 sets.

Front squat x 6 @60%

Rest 90 seconds. 4 sets.

Finisher

10,8,6,4,2,4,6,8,10 reps of

Dumbbell snatch

Box jumps

 

06.02.18

Strength

Overhead press x 2 reps @ 90%

90 seconds rest. 6 sets.

Accessory

Incline Dumbbell press x 8

Incline Dumbbell fly x 12

Rest 90 seconds. 3 sets.

Ring dips/dips/bench dips x 10

Press ups on swiss ball x 10

Rest 90 seconds. 3 sets.

crunches x 20

sit ups x 10

hollow hold x 10 seconds

Rest 45 seconds. 3 sets

Finisher

3 strict press, 3 push press, 3 thruster straight into 20 seconds max press ups.

rest 60 seconds. 4 sets.

05.02.18

Strength

Dead lift

4 sets of 2 reps @ 80-90%

4 sets of 1 reps @ 90-95%

90 second rest between sets

Ring Pull ups / Pull ups / Jumping pull ups / Assisted pull ups / Ring rows

5 sets of 5 reps

90 second rest between sets

Accessory

Single leg RDL x 5 each leg

Inverted row – max strict reps

rest 90 seconds – 3 sets

Conditioning

2 x prowler lengths + 10 cal assault bike for time.

Rest 2 minutes – 4 sets

Total time taken for 4 working sets = plank hold

 

02.02.18

Conditioning

50 wall balls

40 sit ups

30 DB walking lunges

20 burpess

10 cal ski

500m run

10 cal ski

20 burpees

30 DB walking lunges

40 sit ups

50 wall balls

01.02.18

Strength

Back squat x 2-4 reps @ 80% 1 rep max

Rest 2 minutes. 4-5 sets.

Accessory

KB front rack walking lunges x 16

Rest 1 min .3 sets

Box step ups x 6 each leg

Jumping Bulgarian split squats x 8 each leg

Rest 1 minute. 3 sets

Finisher

8 minutes to complete as many sled drags as possible.

Every 2 lengths complete 10 box jumps.

 

31.01.18

Strength

1 complex = 3 x power clean, 3 x front squat, 1 x push press.

Find your heaviest complex.

Maximum of 5 attempts.

Conditioning

6 x 300m row

rest 60 seconds between sets.

Slowest set counts.

Finisher

3 rounds of

20 sit ups

1 rope climb

10 TTB/hanging knee raises

1 rope climb

30.01.18

Strength

Dead lift x 2-4 reps @ 80% 1 rep max

2 minutes. 4-5 sets.

Accessory

Sumo deadlift x 8 @ 50% 1 rep max

Rest 2 minutes. 4 sets.

Conditioning

21,18,15,12,9,6,3 reps of

Wall balls

KB swings

Double unders skipping (If doing single under multiply by 3)