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JayRoc
Level

Join date: Nov 2006
Posts: 625

Tuesday.



(Band pull-aparts 5 x 10)

A. Deadlift: 60kg x 5, 100kg x 3, 130kg x 3, 150kg x 7.

B. Bulgarians: 22kg DB's x 3 x 5.

C. KB Swing: 28kg x 3 x 10.

D. Hanging leg raise: 3 x 7.

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Wednesday.


(Pull-apart: 5 x 12)

A. Bench Press: 60, 80, 95kg x 8.

B. Pull-ups: BW x 2 x 5, 10kg x 2 x 3.

C1. Chest supported DB row: 22kg x 4 x 12.
C2. DB extension: 16kg x 3 x 10.
C3. BB curl: 20, 30, 40, 50kg x 10.

D. Front/Lateral Raise: 16kg x 3 x 5/5.

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Friday.



A. Hipthruster: 100kg x 2 x 10.

B. RDL: 100kg x 3 x 5.

C. Walking Lunge: 16kg DB's x 3 x 5.

D. Half kneeling upward cable chop: 3 x 10

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Monday.



A. DB Bench Press: 30kg x 10, 35kg x 8, 40kg x 10.

B. Supine row: 3 x 10.

C1. BB Shrug: 130kg x 3 x 12.
C2. Dips: 3 x 10.

D. BB Curl: bar x 2 x 20.


Then

6 rounds in 5:30 of

Broad jump x 4
Push-up x 8

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Wednesday.



(Pull-aparts 5 x 12)

A. Deadlift: 60kg x 5, 100kg x 3, 140kg x3, 160kg x5

B. Bulgarians: BW x 2 x 8, 16kg DB's x 2 x 8.


Then

4 rounds of

Pull-up x 5
7kg ball slam x 9
200m row.

10:20

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Friday.



A. Bench Press: 60kg x 5, 80kg x 3, 95kg x 3, 105kg x 5.

B. Seated Cable Row: 5 x 8.

C1. DB Front/Lateral Raise: 12.5kg x 3 x 8.
C2. DB extension: 17.5kg x 3 x 8.

D1. Seated DB curl: 17.5kg x 5 x 10.
D2. Flye: 17.5kg x 3 x 10.

Then

Battle Rope, 3 movements for 10 secs each w/20 secs rest.

3 rounds w/ 40, then 60, seconds between rounds.

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Saturday.



(Warmup, pullaparts, snatch work)

Reverse-hypers throughout 5 x 8

A. BB hipthruster: 110kg x 3 x 8.

B. Split squat: 10, 15, 20kg DB's x 6.

C. RDL: 140kg x 3 x 5.

D. Half kneeling upward chop: 2 x 10/10.


E. Airdyne: 5 x 20sec intervals, 3 mins rest.

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Monday.

(Pull aparts 5 x 15 etc)

A1. Low incline DB Bench Press: 30, 35, 40kg x 10.
A2. Chest supported DB Row: 24kg x 5 x 10.

B1. BB Shrug: 130kg x 4 x 10.
B2. DB Front/lateral raise: 14kg DBs x 6, 7, 8.

C1. EZ curl : 20kg x 5 x 15.
C2. Pushdown: 3 x 8.

Then
5 rounds of

60kg Push Press x 5
Push up x 10
20" Box Jump.x 15

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Tuesday.


(Pull-aparts and snatch work)

A. Deadlift: 60, 100, 140, 160, 175kg x 3.

B. FFE reverse lunge: 16kg DB's x 6, 7, 8.

Then
10 mins of

12 x Ball Slams every even minute
40m sprint every odd minute

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Wednesday.


(Mobility stuff, dislocates, rolling, hops, TC)

A. Erg: 500m x 3, complete recovery. 1:39, 1:50, 1:39.

B. Pallof holds.

C. BB russian twist: 15kg x 3 x 5.

D. Half kneeling cable upward chop: 2 10.



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JayRoc
Level

Join date: Nov 2006
Posts: 625

Friday.



A. Face Pulls: 4 x 15.

B. Neutral-grip chins: BW, 10kg, 15kg, 20kg x 3.

C. Bench Press: 60kg x 5, 80kg x 3, 100kg x 3, 110kg x 3.

D1. Chest supported DB row: 20kg x 3 x 10.
D2. Rolling DB extensions: 20kg DB's x 3 x 10.
D3. Flye: 20kg x 3 x 10.
D4. DB Curl: 20kg x 4 x 10.

E. Erg: 2 x 3 x 100m, 20secs between each and 40 secs between rounds.

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Saturday.



Light W/L practice

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Sunday.



(Pull-aparts 5 x 10)

A. Skipping: 1min on/ 1min off for 10mins.

B. Agility ladder: 4 passes (approx 1 min) w/ 1 min rest for 10 mins.

C. BB Hipthruster: 100, 120, 130kg x 8.

D. Banded KB Swing: 32kg 'bell x 5 x 10.

E. Reverse hyper: 15kg x 5 x 10.


F. Airdyne: 20 seconds x 5 rounds, w/ 3 mins rest.

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Monday.




(Pull aparts etc)

A1. Incline DB Press: 30, 35, 40kg x 8.
A2. Inverted row: 4 x 10.

B1. Three way DB raise: 12.5kg x 3 x 5/5/5.
B2. Pushdown: 3 x 8.
B3. BB shrug: 130kg x 3 x 10.

C. BB Curl: 40kg x 4 x 8.


Then a yo-yo test but I made a bollix of it and only got to level 14.1, technical error. At least I know I'll be beating that next time

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Tuesday.


(Pullaparts x 5 x 15 etc)

A. Power Clean/Snatch practice.

B. Deadlift: 100kg x 3, 140kg x 3, 170kg x 2, 190kg x 1 (all beltless).

Then

60kg Power Clean x 2
Pull-ups x 7
Lateral hop 6/6

5 rounds in 10.30

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Wednesday.



A. Erg: 500m x 3 w/4mins rest: 1.47, 1.44, 1.45.

B. Half kneeling upward cable chop: 3 x 6.

C. Kneeling abs on rope handle: 3 x 12.

D. BB Russian twist: 20kg x 2 x 5.

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Saturday.


(Pull aparts 5 x 15)

A1. DB Bench Press: 27.5kg x 3 x 10, 45kg x 5.
A2. Ring rows: 4 x 10.

B1. BB curl: 20kg x 4 x 20.
B2. Chest supported DB row: 20kg x 3 x 10.
B3. Dips: 3 x 15.
B4. BB Shrug: 100kg x 3 x 20.


C. Airdyne: 20secs x 5 w/ 4 mins rest.

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Monday (deload week).


(Pull-aparts: 4 x 20)

A. RDL: 75, 105, 135kg x 5.

B. Split Squat: 15kg x 2 x 10.

C1. DB Push Press: 18kg x 3 x 10.
C2. KB Swing: 20kg x 15, 2 x 20kg x 2 x 10. (60secs rest between rounds)

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Tuesday (deload week).


A. 120-metre shuttle (10/20/30) x 5 w/min rest.

B. 30m sprint x 5 /w 1min rest.

C1. Push-up x 20, 15
C2. Floor Flye x 2 x 10
C3. DB curl x 2 x 10
C4. Plate front raise @15kg x 2 x 8

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Friday (deload week)



Every second minute:
Push up x 6
Burpee x 8
Inverted row x 10
Squat x 12

5 rounds

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Monday.



A. Cable row: 3 x 20.

B. Bench Press: 60kg x 5, 80kg x 3, 90kg x 3, 100kg x 10.

C. Neutral-grip chins: BW x 5, 10kg x 4, 28kg x 3, BW x 5.

D1. DB front/lateral raise: 12.5kg x 3 x 6/6
D2. Chest supported DB row: 22kg x 3 x 10
D3. Ez-bar curl: bar+35kg x 3 x 7.
D4. Dips: 3 x 12.

E. 3 rounds of
Box jump x 8
Push up x 10
Ball slam x 10

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Tuesday.



A. Snatch/clean practice.

B. Deadlift: 100kg x 5, 140kg x 3, 165kg x 7.

C1. Power Clean: 60kg x 3 x 3.
C2. Split Squat: 25kg x 3 x 8.
C3. Pull-ups: 3 x 5.

D. Erg: 500m in 1.37

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Wednesday.



A. Half kneeling upward chop: 3 x 8.

B. BB russian twist: 20kg x 3 x 5.

C. 40m shuttle (20m x 2) x 8 w/10 secs rest.

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Friday.



A1. Incline DB Bench Press: 40kg x 5, 5, 10.
A2. Face pulls: 3 x 20.

B1. BB Curl: bar x 4 x 20.
B2. BB shrug: 100kg x 3 x 12 (overhand).
B3. Rolling extension: 16kg x 2 x 12.
B4. Flye: 21kg x 3 x 8.

Then
5 rounds of

60kg Push Press x 3
Inverted row x 8
Lateral hurdle hops x 10

In 7.30

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JayRoc
Level

Join date: Nov 2006
Posts: 625

Saturday.



A1. Box Jump: 3 x 5.
A2. Reverse hyper: 20kg x 3 x 8.

B. BB hipthruster: 100, 120, 130kg x 8.

C. RDL: 120kg x 3 x 5.

D1. 1-leg box jump: 2 x 5/5.
D2. Bulgarians: 15kg DB's x 2 x 8/8.

E. Airdyne: 20 secs x 5 w/ 3.5mins rest.

F. Skip 30/30 x 3.

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