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JayRoc
Level

Join date: Nov 2006
Posts: 634

Monday.



A1. Bench Press: 60kg x 8, 80kg x 5, 95kg x 3, 107.5kg x 5.
A2. Neutral grip chins: BWx 5, 12kg x5, 20kg x2x 3

B1. DB curl: 16kg x 4 x 12.
B2. Front/lateral raise: 16kg DBs x 5/5.
B3. Rope pushdown: 3 x 15.

C. 3 rounds of:

60m shuttle run
5 x Pull-ups
12 x Push ups
12 x KB swing @28kg

In 7.10

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JayRoc
Level

Join date: Nov 2006
Posts: 634

Thursday.



A. Snatch and Clean practice.

B. Deadlift: 80kg x 3, 120kg x 3, 165kg x 5.

C. BB Bulgarians: 20, 30, 40kg x 5.

Then
4 rounds of

2 x Power Clean @ 70kg
5 x Pull ups
6/6 x Lying russian twist @ 28kg
100m row

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JayRoc
Level

Join date: Nov 2006
Posts: 634

Saturday.


A1. DB Bench Press: 27.5kg x 3 x 10
A2. Inverted row: 3 x 10

B1. Front/lateral raise: 12.5kg x 2 x 7/7
B2. KB shrug: 32kg x 2 x 20.

C1. Flye: 3 x 8 @ 17.5kg
C2. Rolling DB extension: 3 x 8 @ 17.5kg


D. Airdyne: 20 secs x 3 w/ 3 mins rest

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JayRoc
Level

Join date: Nov 2006
Posts: 634

Sunday.



5 hours easy cycling

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JayRoc
Level

Join date: Nov 2006
Posts: 634

Monday.



A. Walking Lunge: 12.5kg DB's x 7, 16kg x 2 x 7.

B. RDL: 140kg x 3 x 5.

C. Light sl squats to box.

D. Half kneeling upward cable chop: 2 x 8.

E. RKC plank: 3 x 10secs.


F. Erg: 5 x 100m w/60 secs rest

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JayRoc
Level

Join date: Nov 2006
Posts: 634

Tuesday.


A1. Bench Press: 60kg x 5, 85kg x 4, 100kg x 3, 110kg x 3, 90kg x 10.
A2. Neutral grip chins: BW x 5, 10kg x 5, 20kg x 4, 25kg x 3.

B1. BB Curl: 40, 42.5, 45, 47.5kg x 8.
B2. Chest supported DB Row: 22kg x 8, 10, 12.
B3. Pushdown: 3 x 8.

Then

5 rounds of



24" Box Jump x 6 Reps
Supine Row x 8 Reps
7kg Ball Slams x 10 Reps
Ring Push Ups x 8 Reps

in 9.30

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JayRoc
Level

Join date: Nov 2006
Posts: 634

Friday.



A. Snatch/clean practice.

B. Deadlift: up to 180kg x 3.

C. BB Bulgarian split squat: up to 50kg x 5.

D. Erg: 300m x 2

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JayRoc
Level

Join date: Nov 2006
Posts: 634

Monday.



A1. Incline DB Press: 30, 35, 40kg x 10.
A2. Pull ups: 4 x 6.

B. Push up: 6 x 6 w/6secs rest.

C1. Flye: 16kg x 3 x 10
C2. Dips: 3 x 10
C3. Face pulls: 3 x 12
C4. DB shrug: 35kg x 3.x 20

D. BB Curl cluster set: 30kg x 60 reps, resting for 5 breaths every 5 reps.

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JayRoc
Level

Join date: Nov 2006
Posts: 634

Monday.



A. Walking Lunge: 25, 40, 50kg x 8.

B. BB Hipthruster: 100kg x 8, 120kg x 8.

C. RDL: 60, 100, 140kg x 5.


Then
4 rounds of

Box Jump x 6
Side Med Ball Toss x 5/5
Hanging Leg Raise x 5

in about six minutes.

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JayRoc
Level

Join date: Nov 2006
Posts: 634

Tuesday.



A1. Bench Press: 60kg x 8, 80kg x 5, 100kg x 3, 112.5kg x 1, 120kg x 1, 125kg x 1.
A2. Neutral grip chins: BW x 5, 12kg x 5, 28kg x 1, 38kg x 1.

B1. EZ bar curl: 4 x 12
B2. Cable row: 20, 25, 25
B3. Pushdown: 3 x 8
B4. Lateral Raise: 3 x 8


Then

3 rounds of:

3 x Push Press @60kg
8 x Supine Row
10 x Med Ball Slam

Just under 9 mins


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