January to September Training

Posted: September 10, 2019 in Uncategorized

Wednesday, January 30, 2019

Face Pull 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 90, 5 @ 102, 5 @ 115, 5 x 8 @ 90

Goblet Squat 5 x 10 @ 120lbs
DB RDL 5 x 10 @ 120lbs

Thursday, January 31, 2019

Box Jump 5 x 5
Explosive Push-up 5 x 5
Explosive Reverse Woodchop 5 x 5 each
Side-side MB Slam 5 x 5 each

Cross Body KB Carry 3 x 30m @ 20+32kg

Friday, February 1, 2019

Face Pull 4 x 25

High Bar Squat 5 @ 155, 3 @ 175, 1 @ 195, 1 @ 210, 5 x 10 @ 125

DB Bench Press 5 x 10 @ 100lbs
Cable Row 5 x 10

Sunday, February 2, 2019

Band Pullapart 4 x 25

Military Press 5 @ 135lbs, 5 @ 155, 5 @ 175, 5 x 10 @ 115lbs

Reverse Lunge with KB front rack 5 x 10 @ 70lbs
KB Swing 5 x 10 @ 70lbs + band

KB Farmers Walk 5 x 60 metres @ 80lbs each hand

BB Curl 2 x 20
Calf Raise 2 x 20

Monday, February 4, 2019

Repeat Vertical Jump 5 x 5
Lying MB Chest Pass 5 x 5
MB Slam 5 x 5

Sprint 5 x 30 metres

Thursday, Feburary 7, 2019

BPA 4 x 25

Front Squat 2 x 5 @ 60, 5 @ 90, 5 @ 110, 5 @ 126, 5 @ 142
DL 5 @ 110kg, 5 x 5 @ 150kg

DB Incline Press 5 x 10 @ 100lbs
DB Incline Row 5 x 10 @ 90lbs

Friday February 8, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 135lbs, 5 @ 210, 5 @ 245, 5 @ 265, 1 @ 295, 1 @ 315, 5 x 6 @ 210lbs – first reps paused.

KB Double Front Rack Squat 5 x 10 @ 70+70lbs
DB RDL 5 x 10 @ 125lbs

KB Farmers Walk 3 x 60 metres @ 80lbs each hand
Calf Raise 2 x 20
BB Curl 2 x 20

Wednesday, February 13, 2019

BPA 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 120, 5 @ 137, 5 @ 158, 5 @ 179, 5 x 10 @ 105

DB Bench Press 5 x 10 @ 110lbs
Cable Row 5 x 10

Thursday, February 14, 2019

Shuttle Jump 3 x 5
Explosive Push-up with band assist 3 x 5
Crossover Step-up Jump 3 x 5
Side-side MB Slam 3 x 5

Power Clean from Hip 3 @ 60kg, 4 x 3 @ 70kg

Friday, February 15, 2019

Face Pull 4 x 25

Military Press 5 @ 40kg, 5 @ 55, 5 @ 64, 5 @ 72, 5 x 8 @ 55

Split Squat with Contralateral KB front rack 5 x 10 @ 28kg
KB Swing 5 x 10 @ 44kg

Sunday, February 17, 2019

BPA 4 x 25

Front Squat 2 x 5 @ 135, 5 @ 205, 5 x 5 @ 245lbs

DL 5 @ 245lbs, 5 @ 315, 3 @ 335lbs, 3 @ 385, 3 @ 425

Incline DB Press 5 x 10 @ 105lbs
DB Bench Pull 5 x 10 @ 70lbs

Calf Raise 2 x 25
BB Curl 2 x 25

Tuesday, February 19, 2019

Repeat Vertical Jump 5 x 5
MB Slam 5 x 5
Heidens 5 x 5
MB Chest Pass 5 x 5

Wednesday, February 20, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 85, 5 @ 98, 5 @ 110, 5 x 8 @ 85

Goblet Squat 5 x 10 @ 130lbs
DB RDL 5 x 10 @ 130lbs

Friday, February 22, 2019

Face Pull 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 120, 3 @ 150, 3 @ 170, 3 @ 190, 5 x 10 @ 120

DB Bench Press 5 x 10 @ 110lbs
Cable Row 5 x 10

Sunday, February 24, 2019

Scoop Throw for Height 5 x 5
Chest Pass into Wall 5 x 5

MB Side Throw 5 x 5
KB Swing 5 x 5

Sprint 5 x 25 metres

Monday, February 25, 2019

Face Pull 4 x 25

Military Press 5 @ 20kg, 5 @ 49, 5 @ 60, 5 @ 68, 5 @ 77, 5 x 6 @ 60

Split Squat with Contralateral KB front rack 5 x 10 @ 32kg
KB Swing 5 x 10 @ 44kg + band

Tuesday, February 26, 2019

Band Long Jump 5 x 5
MB Push Press Throw 5 x 5
MB Slam 5 x 5
Bench Slalom Jump 5 x 5

Curve Treadmill Sprint 5 x 8-10 secs

Thursday, February 28, 2019

Face Pull 4 x 25

Front Squat 5 @ 120, 3 @ 134, 1 @ 150
DL 5 x 5 @ 160

Incline DB Press 10 @ 110lbs, 4 x 10 @ 100lbs
DB Bench Pull 5 x 10 @ 75lbs

Friday, March 1, 2019

Band Pullapart 4 x 25

Bench Press 5 @ 60kg, 5 @ 60, 5 @ 91, 5 @ 104, 5 @ 117, 5 x 6 @ 91

Goblet Squat 5 x 10 @ 100lbs
DB RDL 5 x 10 @ 100lbs

Sunday, March 3, 2019

Band Pullapart 4 x 25

High Bar Squat 2 x 5 @ 135, 5 @ 225, 5 @ 315, 5 @ 345, 3 @ 395, 1 @ 440, 5 x 10 @ 295

DB Bench Press 5 x 10 @ 115lbs
Cable Row 5 x 10

Thursday, March 7, 2019

Front Squat 2 x 5 @ 135, 5 @ 185, 5 @ 225, 5 @ 275, 5 @ 315, 5 @ 275, 5 @ 225

Military Press 5 @ 95, 5 @ 135, 5 @ 155, 5 @ 185, 5 @ 155, 5 @ 135

KB Swing 3 x 15
Rope Row/Pulldown 3 x 20

Friday, March 8, 2019

Barbell Complex
RDL, Row, Press, Front Squat
5 sets x 5 reps each @ 40kg

Scoop Throw 3 x 5
MB Slam 3 x 5
MB Chest Pass 3 x 5

Monday, March 11, 2019

Repeat Vertical Jump 5 x 5
Explosive Push-up 5 x 5
Heidens 5 x 5
MB Slam 5 x 5

Wednesday, March 13, 2019

BPA 4 x 25

Military Press 5 @ 40kg, 5 @ 64, 5 @ 72, 5 @ 81, 5 x 5 @ 64

Split Squat with Contralateral KB front rack 5 x 10 @ 28kg
KB Swing 5 x 10 @ 48kg

Thursday, March 14, 2019

Barbell Complex
RDL, Row, Hang Clean, Press, Front Squat
5 sets x 6 reps each @ 40kg

Friday, March 15, 2019

Face Pull 4 x 25

Front Squat 2 x 5 @ 70kg, 5 @ 100, 5 x 5 @ 120kg
Deadlift 5 @ 120kg, 5 @ 140, 5 @ 160, 3 @ 180, 1 @ 205

Incline DB Press 10 @ 110lbs, 4 x 10 @ 100lbs
DB Bench Pull 5 x 10 @ 75lbs

Monday, March 18, 2019

Face Pull 4 x 25

Bench Press 2 x 5 @ 60, 5 @ 80, 5 @ 100, 5 @ 110, 5 @ 125, 1 @ 140, 1 @ 150, 5 x 5 @ 100 – pause 1st rep of each set.

Goblet Squat 5 x 10 @ 120lbs
DB RDL 5 x 10 @ 120lbs

Wednesday, March 20, 2019

DB Incline Press 4 x 15
KB RDL 4 x 15
TRX Row 4 x 15
Overhead Squat 4 x 15

Thursday, March 21, 2019

5 rounds x 10 reps each

Push-up
Overhead Squat
Body Row
Back Extension
Walking Lunge
Stir the Pot

Sunday, March 24, 2019

Incline DB Press 3 x 15
Goblet Squat 3 x 15
KB RDL 3 x 15
Incline DB Row 3 x 15
Calf Raise 2 x 20
BPA 2 x 25
KB Farmers Walk 3 x 50m @ 48kg

Monday, March 25, 2019

Face Pull 4 x 25

Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 x 5 @ 100

DB Bench Press 3 x 15 @ 70lbs
DB Bench Pull 3 x 15 @ 55lbs

Tuesday, March 26, 2019

Half Leg Circuit x 3 sets
Sandbag Clean and Press 3 x 5 @ 45kg
Sandbag Over Shoulder 3 x 5 each
Sled Sprint 5 x 30 metres @ 90lbs

Wednesday, March 27, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 120, 3 x 5 @ 80

Goblet Squat 4 x 15 @ 32kg
KB Swing 4 x 15 @ 32kg

Fat Bar Curl 4 x 10

Thursday, March 28, 2019

Squat Jump 5 x 5
Explosive Push-up 5 x 5
MB Slam 5 x 5

Saturday, March 30, 2019

Logan Strong Workout
81.88m

4 rounds

8 Front Squat @ 60kg
1 Chin-up
8 Power Clean @ 135lbs
8 Burpees

Monday, April 1, 2019

Logan Strong Workout
81.88m

4 rounds

8 Front Squat @ 60kg
1 Chin-up
8 Power Clean @ 135lbs
8 Burpees

Tuesday, April 2, 2019

Face Pull 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 161, 5 @ 183, 5 x 5 @ 140

Military Press 5 @ 40kg, 5 @ 57.5, 5 @ 65, 5 @ 75, 5 x 5 @ 57

Neutral Chin-up 5 x 5

Thursday, April 4, 2019

Face Pull 4 x 25

DB Bench Press 5 x 15 @ 80lbs
Goblet Squat 5 x 15 @ 90lbs
DB Bench Pull 5 x 15 @ 55lbs
KB Swing 5 x 15 @ 32kg

Friday, April 5, 2019

Face Pull 4 x 25

Front Squat 2 x 5 @ 60kg, 5 @ 80, 5 @ 105, 5 @ 130, 5 @ 136

Bench Press 5 @ 86kg, 5 @ 100, 5 @ 113, 5 x 5 @ 86

Deadlift 5 x 5 @ 150kg

Monday, April 8, 2019

Face Pull 4 x 25

DB Bench Pull 5 x 15 @ 55lbs
Goblet Squat 5 x 15 @ 100lbs
DB Incline Press 5 x 15 @ 70lbs
DB RDL 5 x 15 @ 80lbs

Wednesday, April 10, 2019

Band Pullapart 4 x 25

High Bar Squat 2 x 5 @ 60kg, 5 @ 110, 5 @ 130, 3 @ 150, 3 @ 172.5, 3 @ 195, 5 x 5 @ 150

Military Press 5 @ 40, 3 @ 61, 3 @ 70, 3 @ 79, 5 x 5 @ 61

Neutral Chin-up 3 x 5

Thursday, April 11, 2019

Box Jump 5 x 5
Explosive Push-up 5 x 5
MB Slam 5 x 5

Sunday, April 14, 2019

Bench Pull 5 x 15 @ 115lbs
Goblet Squat 5 x 15 @ 48 kg
DB Bench Press 5 x 15 @ 85lbs
KB Swing 5 x 15 @ 32kg

Monday, April 15, 2019

Box Jump 5 x 5
Explosive Push-up 5 x 5
MB Slam 5 x 5

Wednesday, April 17, 2019

Face Pull 4 x 25

Front Squat 2 x 5 @ 70kg, 5 x 5 @ 105kg

Bench Press 2 x 5 @ 60kg, 5 @ 93, 5 @ 105, 5 @ 120, 5 x 5 @ 93 – pause 1st reps.

Deadlift 5 @ 130kg, 5 @ 145, 5 @ 165, 5 @ 187

Neutral Chin-up 3 x 5

Sunday, April 21, 2019

DB Incline Press 5 x 15 @ 75lbs
Goblet Squat 5 x 15 @ 48kg
DB RDL 5 x 15 @ 90lbs
TRX Row 5 x 15

Monday, April 22, 2019

BPA 4 x 25

High Bar Squat 2 x 5 @ 70kg, 5 @ 110, 5 @ 140, 5 @ 161, 3 @ 183, 1 @ 205, 5 x 5 @ 161

Military Press 5 @ 40kg, 5 @ 67.5, 3 @ 75, 3 @ 82.5, 5 x 5 @ 67.5

Neutral Chin-up 3 x 5

Tuesday, April 23, 2019

Box Jump 3 x 5
Lying MB Chest Pass 3 x 5
MB Slam 3 x 5

BB Complex 3 sets x 5 reps each @ 60kg
Row, RDL, Hang Clean, Push Press, Front Squat

Wednesday, April 24, 2019

BPA 4 x 25

KB Incline Row 5 x 15 @ 28+28kg
KB Front Squat 5 x 15 @ 28+28kg
DB Bench Press 4 x 15, 10, 5 @ 90lbs
KB Swing 5 x 15 @ 32kg

Thursday, April 25, 2019

Face Pull 4 x 25

Front Squat 2 x 5 @ 70kg, 5 @ 90, 3 @ 112, 3 @ 128, 3 @ 144kg

Bench Press 2 x 5 @ 60kg, 5 @ 100, 5 @ 112, 5 @ 125, 5 x 5 @ 100kg – pause 1st reps.

Deadlift 5 @ 110kg, 5 @ 140, 5 x 5 @ 155kg

Neutral Chin-up 3 x 5

Monday, April 29, 2018

Face Pull 4 x 25

DB Incline Press 5 x 15 @ 80lbs
Goblet Squat 5 x 15 @ 120lbs
DB RDL 5 x 15 @ 100lbs
DB Bench Pull 5 x 15 @ 60lbs

Sunday, May 5, 2019

Band Face Pull 3 x 25

KB RDL 3 x 10 @ 20+20kg
KB Row 3 x 10 @ 20+20kg
KB Front Squat 3 x 10 @ 20+20kg
KB Shoulder Press 3 x 10 @ 20+20kg
KB Farmers Walk 3 x 60m @ 20+20kg

Tuesday, May 7, 2019

High Bar Squat 2 x 5 @ 60kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 120, 5 @ 100kg

DB Incline Row 3 x 15 @ 24kg
DB Incline Press 15 @ 40/50/60lbs
BPA 2 x 25

Wednesday, May 8, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 80, 5 @ 60kg – pause 1st.

Sandbag Squat 3 x 15 @ 45kg
KB RDL 3 x 15 @ 28kg

Friday, May 10, 2019

Face Pull 4 x 25

Front Squat 2 x 5 @ 70kg, 5 @ 90, 5 @ 100, 5 @ 110, 5 @ 120

Deadlift 5 @ 120kg, 5 @ 140, 5 @ 160

DB Bench Press 15 @ 60/70/80lbs
Neutral Chin-up 3 x 5

Monday, May 13, 2019

Face Pull 4 x 25

High Bar Squat 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 5 @ 140, 5 @ 160, 5 x 5 @ 120kg

TRX Row 5 x 15
DB Bench Press 5 x 15 @ 80lbs

Wednesday, May 15, 2019

BPA 4 x 25

Military Press 5 @ 40kg, 5 @ 50, 5 @ 60, 5 @ 70, 5 x 5 @ 50kg

Goblet Squat 5 x 15 @ 48kg
KB Swing 5 x 15 @ 40kg

Thursday, May 16, 2019

Reactive Box Jump 5 x 5
Explosive Push-up 5 x 5
MB Slam 5 x 5

Friday, May 17, 2019

BPA 4 x 25
Calf Raise 2 x 15

Front Squat 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 120, 5 @ 140kg

DL 5 @ 100kg, 5 @ 140, 5 x 5 @ 160kg

KB Incline Row 5 x 15 @ 28kg
DB Incline Press 5 x 15 @ 70lbs

Sunday, May 19, 2019

Stir the Pot + Rollout 3 x 10
Neutral Chin-up 3 x 5
Calf Raise 3 x 10

TKE Squat with KB 3 x 15
KB RDL + band around waist 3 x 15
Push-up with Hands on Ball 3 x 15

Skater Squat 3 x 5
DB Curl 3 x 10
Overhead Plate Extension 3 x 15

Monday, May 20, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 87.5, 5 @ 100, 5 @ 115, 5 x 5 @ 87.5kg

KB Front Squat 5 x 10 @ 28+28kg
KB RDL + Band 5 x 10 @ 28+28kg

Wednesday, May 22, 2019

BPA 4 x 25

HB Squat 3 x 5 @ 60kg, 5 @ 100, 5 @ 120, 5 @ 135, 5 @ 155, 5 @ 175, 5 x 5 @ 135

DB Military Press 5 x 10 @ 50lbs
KB Incline Row 5 x 10 @ 32kg
Monday, May 27, 2019

Front Squat 2 x 5 @ 60kg, 5 @ 80, 5 @ 100, 5 @ 120, 3 x 5 @ 100kg

TRX Row 3 x 10
DB Bench Press 10 @ 50/60/70lbs
Mountain Climber with Ball 3 x 10

Wednesday, May 29, 2019

BPA 4 x 25

Military Press 5 @ 40kg, 5 @ 50, 5 @ 60, 5 @ 65, 5 @ 70, 3 x 5 @ 60kg

Goblet Squat 4 x 10 @ 48kg
KB Swing 4 x 10 @ 32kg
KB CSR 4 x 10 @ 28kg
Calf Raise 2 x 15

Saturday, June 1, 2019

BPA 4 x 25

High Bar Squat 3 x 5 @ 60kg, 5 @ 100, 5 @ 130, 3 @ 145, 3 @ 165, 3 @ 185, 3 x 5 @ 145kg

DB Military Press 4 x 10 @ 55lbs
TRX Row 4 x 10
STP + Rollout 4 x 10
Calf Raise 2 x 15

Sunday, June 2, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 95, 5 @ 107.5, 5 @ 122.5, 3 x 5 @ 95kg

Goblet Squat 4 x 10 @ 48kg
KB Swing 4 x 10 @ 40kg
KB CSR 4 x 10 @ 32kg

Tuesday, June 4, 2019

BPA 4 x 25

DL 2 x 5 @ 70kg, 5 @ 120, 5 @ 142.5, 5 @ 165, 5 @ 187.5kg, 3 x 5 @ 142.5

DB Bench Press 4 x 10 @ 80lbs
Bulgarian Squat 4 x 10 @ 24kg offset load
Neutral Chin-up 5 x 5

Rogue Airbike
2 mins warm-up
50s easy, 10s hard x 10
3 mins cooldown

KB Farmers Walk 3 x 50 metres
Sandbag Carry 3 x 50 metres

Calf Raise 2 x 15
Fat Bar Curl 2 x 15
Overhead Plate Extension 2 x 15
Fat Bar Reverse Curl 2 x 15

Wednesday, June 5, 2019

Power Circuit 5 sets x 5 reps each

Vertical Jump
Explosive Push-up
KB Swing
Explosive Band Row

Friday, June 7, 2019

BPA 4 x 25

Front Squat 3 x 5 @ 60kg, 5 @ 90, 3 @ 112.5, 3 @ 127.5, 3 @ 145, 3 x 5 @ 112.5kg

DB Incline Press 4 x 10 @ 70lbs
TRX Row 4 x 10
SA Farmers Walk 4 x 30m @ 44kg

Sunday, June 9, 2019

BPA 4 x 25

Military Press 5 @ 40kg, 5 @ 62.5, 5 @ 72.5, 5 @ 80, 3 x 5 @ 62.5kg

KB Front Squat 4 x 10 @ 28+28kg
DB RDL 4 x 10 @ 90lbs
KB CSR 4 x 10 @ 32kg

Monday, June 10, 2019

Power Circuit 5 sets x 5 reps each

Vertical Jump
MB Push Press
Band Long Jump
MB Slam

Tuesday, June 11, 2019

Face Pull 4 x 25

High Bar Squat 3 x 5 @ 70kg, 5 @ 110, 5 @ 140, 5 @ 155, 3 @ 175, 1 @ 195, 3 x 5 @ 155

DB Military Press 4 x 10 @ 60lbs
TRX Row 4 x 10
Mountain Climber with Ball 4 x 10

Thursday, June 13, 2019

Power Circuit 5 sets x 5 reps each

Reactive Box Jump
MB Chest Pass
Scoop Throw for height
MB Slam
MB Front Carry 30 metres @ 125lbs

Friday, June 14, 2019

Face Pull 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 80, 5 @ 103, 5 @ 115, 5 @ 130, 3 x 5 @ 103

Goblet Squat 4 x 10 @ 120lbs
KB Swing 4 x 10 @ 40kg
DB Bench Pull 4 x 10 @ 65lbs

Monday, June 17, 2019

Face Pull 4 x 25

Front Squat 3 x 5 @ 60kg, 5 @ 100, 5 @ 120, 3 @ 136, 1 @ 152kg, 1 @ 170kg, 3 x 5 @ 120kg

DB Incline Press 4 x 10 @ 80lbs
TRX Row 4 x 10
STP + Rollout 4 x 10

Tuesday, June 18, 2019

Rogue Airbike 1 min, 10/50 x 8, 1 min

Power Circuit 5 sets x 5 reps each

Seated Jump
MB Slam
KB Swing
Explosive Push-up

Wednesday, June 19, 2019

Face Pull 4 x 25

Military Press 5 @ 40kg, 5 @ 60, 5 @ 68, 5 @ 78, 5 @ 85, 3 x 5 @ 68kg

Goblet Squat 4 x 10 @ 120lbs
DB RDL 4 x 10 @ 100lbs
DB CSR 4 x 10 @ 75lbs

Thursday, June 20, 2019

Logan Strong Workout
81.88m

4 rounds

8 Front Squat @ 60kg
1 Chin-up
8 Power Clean @ 135lbs
8 Burpees

Friday, June 21, 2019

Face Pull 4 x 25

Deadlift 2 x 5 @ 70kg, 5 @ 100, 5 @ 120, 3 @ 154, 3 @ 176, 3 @ 200, 3 x 5 @ 154

Bulgarian Squat 4 x 10 @ 28kg offset
DB Bench Press 4 x 10 @ 90lbs
Neutral Chin-up 5 x 5

Saturday, June 22, 2019

Rogue Airbike 1 min, 10/50 x 8, 1 min

Sunday, June 23, 2019

Sandbag Carry 3 x 200 feet @ 65kg
Farmers Walk 3 x 200 feet @ 36kg KBs
Sled Push 6 x 200 feet @ sled + 90lbs

Tuesday, June 25, 2019

Power Circuit 5 sets x 5 reps each

Reactive Box Jump
MB Slam
KB Swing
Explosive Push-up

Wednesday, June 26, 2019

BPA 4 x 25

DL 5 @ 70kg, 5 @ 110, 5 @ 140, 5 @ 165, 3 @ 187.5, 3 @ 210, 3 x 5 @ 165kg

Bulgarian Squat 4 x 10 @ 28kg offset
DB Bench Press 4 x 10 @ 95lbs
Neutral Chin-up 5 x 5

Thursday, June 27, 2019

Power Circuit 5 sets x 5 reps each

Repeat Vertical Jump
Side-side MB Slam
Repeat Long Jump
Explosive Push-up

Friday, June 28, 2019

Front Squat 3 x 5 @ 60kg, 5 @ 80, 5 @ 100, 3 @ 130, 1 @ 140kg

Bench Pull 5 x 10 @ 60kg
Push-up with KB and feet up 5 x 10

Saturday, June 29, 2019

Rogue Airbike 1 min, 10/50 x 8, 1 min

MB Epley Metabolic Circuit

Monday, July 1, 2019

BPA 4 x 25

Military Press 5 @ 40kg, 3 x 5 @ 60, 5 @ 70, 8 @ 77.5, 12 @ 60kg

KB Front Squat 4 x 10 @ 28kg
KB CSR with Pause 4 x 10 @ 24kg
DB RDL 4 x 10 @ 105lbs

Tuesday, July 2, 2019

Power Circuit 5 sets x 5 reps each

Repeat Vertical Jump
Explosive Push-up
KB Swing with band
MB Slam

Wednesday, July 3, 2019

Tank Push – 180lbs on “sled”

2 x 25 metres @ gear 1
2 x 20 metres @ gear 2
2 x 15 metres @ gear 3
2 x 20 metres @ gear 2
2 x 25 metres @ gear 1

MB Squat Throw for height 3 x 5
MB Scoop Throw for height 3 x 5
Side-side MB Slam 3 x 5

Suitcase Carry 3 x 25 metres

Saturday, July 6, 2019

Rogue Airbike 1 min, 10/50 x 8, 1 min

Goblet Squat 3 x 10 @ 28kg
KB Push-up 3 x 10
KB RDL 3 x 10 @ 28kg
KB Bentover Row 3 x 10 @ 28kg

KB Farmers Walk 2 x 200 feet @ 28kg

Monday, July 8, 2019

Power Circuit 5 sets x 5 reps each

Repeat Vertical Jump
Explosive Push-up
KB Swing
MB Slam

Tuesday, July 9, 2019

BTN Snatch Press + OH Squat + Muscle Snatch 3 x 5 each
Skater Squat 3 x 6
KB Swing 3 x 10 @ 48kg
Band Lat Pulldown 3 x 15
KB Push-up 3 x 10
MB Goblet Carry 3 x 300 feet @ 50lbs

Thursday, July 11, 2019

Face Pull 4 x 25

Front Squat 3 x 5 @ 60kg, 5 @ 90, 5 @ 105, 5 @ 120, 5 @ 140kg

DL 5 @ 100kg, 5 @ 130, 5 x 5 @ 145kg

DB Incline Press 5 x 10 @ 90lbs
DB CSR 5 x 10 @ 70lbs

Friday, July 12, 2019

Power Circuit 5 sets x 5 reps each

Repeat Hurdle Jump
Explosive Push-up
Step-up Jump
Side-side Slam

Sunday, July 13, 2019

BPA 4 x 25

Bench Press 2 x 5 @ 60kg, 5 @ 80, 3 x 5 @ 90, 5 @ 102.5, 10 @ 117.5, 12 @ 90kg

Bulgarian Squat 4 x 10
KB CSR 4 x 10 @ 36kg
KB Swing 4 x 10 @ 40kg

Monday, July 15, 2019

Power Circuit 5 sets x 5 reps each

Seated Box Jump
Lying MB Chest Throw
Banded KB Swing
MB Slam

Tuesday, July 16, 2019

Face Pull 4 x 25

High Bar Squat 3 x 5 @ 60kg, 5 @ 100, 5 @ 120, 3 x 5 @ 137, 5 @ 158, 5 @ 179, 5 @ 158, 5 @ 137kg

DB Bench Press 5 x 10 @ 100lbs
TRX Row 5 x 10

Saturday, July 27, 2019

Had appendix removed a week ago and told not to lift more than 20lbs for 4-6 weeks. Going to do a smart return to training.

Bodyweight Squat 3 x 10
TRX Row 3 x 10

SL RDL 3 x 10
Band Chest Press 3 x 10

Split Squat 3 x 10
BPA 3 x 25

Band Pallof Hold – side, front, high, low
1 x 20 seconds each position

Monday, July 29, 2019

TRX Row 3 x 12
BW Squat 3 x 12

Reverse Lunge 3 x 12
Band Chest Press 3 x 12

SL RDL 3 x 12
BPA 3 x 25

Band Pallof Hold – side, front, high, low
1 x 25 seconds each position

Tuesday, July 30, 2019
TRX Row 3 x 15
BW Squat 3 x 15

Lateral Step-up 3 x 15
Band Chest Press 3 x 15

SL RDL 3 x 15
BPA 3 x 25

Band Pallof Hold – side, front, high, low
1 x 30 seconds each position

Thursday, August 1, 2019

TRX Row 3 x 20
Step-up 3 x 20

BW Squat 3 x 20
Band Chest Press 3 x 20

SL RDL 3 x 20
BPA 3 x 25

Band Pallof Hold – side, front, high, low
1 x 30 seconds each position

Friday, August 2, 2019

TRX Row 3 x 10
Squat 3 x 10 @ 5kg plate

Band Chest Press 3 x 10
SL RDL 3 x 10 @ 10lbs

Lateral Squat 3 x 10 @ 5kg plate
BPA 3 x 25

High Plank 2 x 20 sec
Birddog with pause 2 x 5
Side Plank with Adductor Squeeze 2 x 20 sec

Tuesday, August 6, 2019

SL RDL 3 x 12 @ 10lbs
Split Squat 3 x 12 @ 5kg plate
Squat 3 x 12 @ 5kg plate

TRX Row 3 x 12
Band Chest Press 3 x 12
BPA 3 x 25

Band Pallof Hold – side, front, high, low
2 x 30 seconds each position

Thursday, August 8, 2019

Lateral Step-up 3 x 15 @ 5kg plate
Squat 3 x 15 @ 5kg plate
SL RDL 3 x 15 @ 10lbs
Band Chest Press 3 x 15
BPA 3 x 25
TRX Row 3 x 15

High Plank 2 x 30 sec
Birddog with pause 2 x 6
Side Plank with Adductor Squeeze 2 x 30 sec

Saturday, August 10, 2019

Push-up on bench with band behind back 3 x 10
BPA 3 x 25
SL RDL 3 x 10 @ 20lbs
Squat 3 x 10 @ 10kg plate

TRX Row 3 x 10
Reverse Lunge 3 x 10 @ 10kg plate

Band standing plank with press x 15
Band Chop x 15 each side
Band Pallof Chop x 15 each side
Band Lift x 15 each side

Monday, August 12, 2019

SL RDL 3 x 12 @ 20lbs
Push on bench with band 3 x 12
Squat 3 x 12 @ 10kg plate
BPA 3 x 25

TRX Row 3 x 12
Lateral Step-up 3 x 12 @ 10kg plate

Plank 2 x 30 sec
Birddog with pause 2 x 6 each side
Side Plank with adductor squeeze 2 x 30 sec

Thursday, August 15, 2019

TRX Row 3 x 15
Band Push-up 3 x 15

Plate Squat 3 x 15 @ 10kg
SL RDL 3 x 15 @ 20lbs
BPA 3 x 25
Step-up 3 x 15 @ 10kg

Band standing plank with press x 15
Band Chop x 15 each side
Band Pallof Chop x 15 each side
Band Lift x 15 each side

Monday, August 19, 2019

Push-up with band 3 x 10
BPA 3 x 25
Plate Squat 3 x 10 @ 15kg

Lateral Step-up 3 x 10 @ 15kg
TRX Row 3 x 10
SL RDL 3 x 10 @ 35lbs

Plank 2 x 30 sec
Side Plank with squeeze 2 x 30 sec
Birddog 2 x 6

Saturday, August 24, 2019

Plate Squat 3 x 12 @ 15kg
Band Push-up 3 x 12
Standing Band Plank x 30 sec

SL KB DL 3 x 12 @ 16kg
Band Pallof Chop x 15 each side

Reverse Lunge 3 x 12 @ 16kg
TRX Row 3 x 12
Band Chop x 15 each side

BPA 3 x 25
Band Lift x 15 each side
Calf Raise 2 x 15

Monday, August 26, 2019

SL KB DL 3 x 15 @ 16kg
Face Pull 3 x 25
Push-up with Band 3 x 15

Step-up 3 x 15 @ 16kg
TRX Row 3 x 15
Plank with Ball 2 x 30 sec

Plate Squat 3 x 15 @ 15kg
Side Plank with squeeze 2 x 30 sec
Birddog 2 x 6

Wednesday, August 28, 2019

Split Squat 3 x 10 @ 20kg
BPA 3 x 25

SL KB DL 3 x 10 @ 20kg
TRX Row 3 x 10

Goblet Squat 3 x 10 @ 20kg
Band Push-up 3 x 10

Standing Band Plank x 30 sec
Band Pallof Chop x 15 each side
Band Chop x 15 each side
Band Lift x 15 each side

Thursday, August 29, 2019

Goblet Squat 3 x 12 @ 45lbs
Band Push-up 3 x 12
Face Pull 3 x 25

SL KB DL 3 x 12 @ 45lbs
Plank with Ball 2 x 30 sec

Lateral Step-up 3 x 12 @ 45lbs
Side Plank with squeeze 2 x 30 sec

TRX Row 3 x 12
Birddog 2 x 6

Friday, August 30, 2019

Power Circuit 3 sets x 5 reps

Vertical Jump
Explosive Push-up
KB Swing with Band
MB Slam

Saturday, August 31, 2019

Step-up 3 x 15 @ 20kg
TRX Row 3 x 15

Goblet Squat 3 x 15 @ 20kg
Band Push-up on KBs 3 x 15

SL RDL 3 x 15 @ 20kg
BPA 3 x 25

Plank with Ball 2 x 30 sec
Side Plank with squeeze 2 x 30 sec
Birddog 2 x 6
Calf Raise 2 x 15

Monday, September 2, 2019

Band Face Pull 4 x 25
Plank with Ball 2 x 30 sec
Side Plank with squeeze 2 x 30 sec
Birddog 2 x 6

Front Squat 5 x 5 @ 60kg
KB Incline Row 5 x 10 @ 20kg

Deadlift 5 x 5 @ 70kg
DB Bench Press 5 x 10 @ 50lbs

Tuesday, September 3, 2019

Face Pull 4 x 25

Bench Press 10 x 5 @ 60kg
Goblet Squat 5 x 10 @ 24kg
DB RDL 5 x 10 @ 55lbs
Neutral Chin-up 5/4/3/2/1 reps

Band Chop x 15 each side
Band Pallof Chop x 15 each side
Band Reverse Chop x 15 each side
Reverse Crunch x 15
Wipers x 15

Wednesday, September 4, 2019

KB Farmers Walk 3 x 60m @ 24kg
MB Front Carry 3 x 60m @ 50lbs
MB Shoulder Carry L 3 x 60m @ 50lbs
MB Shoulder Carry R 3 x 60m @ 50lbs
Sled Push 3 x 60m @ 2 plates

Power Circuit 3 sets x 5 reps

Vertical Jump
MB Push Press
KB Swing
MB Slam

Thursday, September 5, 2019

Face Pull 4 x 25

DB Incline Press 5 x 10 @ 40lbs
DB Incline Row 5 x 10 @ 45lbs

Front Squat 5 x 5 @ 70kg
High Bar Squat 5 x 5 @ 70kg

STP 2 x 15
Side Plank with squeeze 2 x 30 sec
Birddog 2 x 6

Friday, September 6, 2019

Power Circuit – 5 sets x 5 reps

Vertical Jump
Side-side MB Slam
Scoop for Height
MB Chest Pass

Monday, September 9, 2019

Military Press 10 x 5 @ 95lbs
Reverse Lunge with KB front rack 5 x 10 @ 20kg
KB Swing 5 x 10 @ 24kg
TRX Row 5 x 10

Tuesday, September 10, 2019

Chipper

Walking Lunge x 24 each
Push-up x 40 reps
Assault Bike 40 cals
Rickshaw Carry x 120m @ 2 plates
BPA x 40 reps
Assault Bike 60 cals

Power Circuit 3 sets x 5 reps

Repeat Long Jump
MB Slam
Lateral Bench Jump
MB Chest Pass

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