2020JUN30 (SED D7.W10)

Belt Squat:
30 x 10
47.5 x 10
77.5 x 10
107.5 x (10)3

2020JUN29 (SED D6.W10)

Belt Squat + Reverse Hyper Leg Curl + Axle Press + Pull Up:
((30 x 10) + (102.5 x 10) + (15 x 5) + (bw x 5))1
((42.5 x 10) + (102.5 x 10) + (20 x 5) + (bw + 8 x 5))1
((72.5 x 10) + (102.5 x 10) + (25 x 5) + (bw + 10 x 5))1
((102.5 x 10) + (102.5 x 10) + (30 x 5) + (bw + 12 x 5))1
((102.5 x 10) + (102.5 x 10) + (35 x 5) + (bw + 15 x 5))1
((102.5 x 10) + (102.5 x 10) + (40 x 5) + (bw + 16 x 5))1

Axle Press + Hanging Leg Raise + Hamstring Stretch:
((42.5 x 5) + (bw x 10) + (10s x L/R))1
((52.5 x 5) + (bw x 10) + (15s x L/R))1
((57.5 x 5) + (bw x 10) + (20s x L/R))1
((60 x 5) + (bw x 10) + (25s x L/R))1

2020JUN28 (SED D5.W10)

Belt Squat + Reverse Hyper Leg Curl:
((30 x 10) + (110 x 10))1
((50 x 10) + (110 x 10))1
((80 x 10) + (110 x 10))1
((110 x 10) + (110 x 10))3

No Contact Muscle Snatch:
30 x 3
40 x 3
50 x 3
60 x 3
45 x 3
55 x 3
65 x 3
50 x 3/2/1
60 x 3/2/1
70 x 3/2/1

70kg x 3 No Contact Muscle Snatch

Axle French Curl/Press:
15 x (5)3

Captains of Crush + Couch Stretch:
((#1 x 3 + #1.5 x 1))3 + (20c x L/R))3

2020JUN27 (SED D4.W10)

Belt Squat + Reverse Hyper Leg Curl + Axle Press + Pull Up:
((45 x 10) + (105 x 10) + (15 x 5) + (bw x 5))1
((75 x 10) + (105 x 10) + (15 x 5) + (bw x 5))1
((105 x 10) + (105 x 10) + (25 x 5) + (bw + 8 x 5))1
((105 x 10) + (105 x 10) + (35 x 5) + (bw + 12 x 5))1
((105 x 10) + (105 x 10) + (45 x 5) + (bw + 16 x 5))1

Axle Press:
15 x 5
40 x 5
50 x 5
55 x 5
60 x 5
62.5 x 5

KB Seal Row + The Heavy Hammer:
((24 x 10) + (5 x 5))1
((24 x 10) + (5 x 10))1
((24 x 10) + (5 x 15))1

2020JUN26 (SED D3.W10)

Belt Squat + Reverse Hyper Leg Curl + Power Clean + Push Press:
((40 x 10) + (100 x 10) + (20 x (3+3))1
((70 x 10) + (100 x 10) + (20 x (3+3))1
((100 x 10) + (100 x 10) + (42.5 x (3+3))1
((100 x 10) + (100 x 10) + (57.5 x (3+3))1
((100 x 10) + (100 x 10) + (72.5 x (3+3))1

Power Clean + Push Press:
72.5 x (1+1)2
92.5 x (1+1)4
102.5 x (1+1)1
102.5 x (1+M)2

Power Clean + Power Jerk:
110 x (1+1)1
90 x (1+1)3 * push press

110kg Power Clean + Power Jerk

Captains of Crush:
#1 x 18 L
#1 x 26 R

2020JUN25 (SED D2.W10)

Belt Squat + Reverse Hyper Leg Curl + Axle Press + Pull Up:
((42.5 x 10) + (102.5 x 10) + (15 x 5) + (bw x 5))1
((72.5 x 10) + (102.5 x 10) + (15 x 5) + (bw x 5))1
((102.5 x 10) + (102.5 x 10) + (25 x 5) + (bw + 10 x 5))1
((102.5 x 10) + (102.5 x 10) + (35 x 5) + (bw + 15 x 3))1
((102.5 x 10) + (102.5 x 10) + (45 x 5) + (bw + 20 x 2))1

Axle Press:
55 x 5
60 x 5
62.5 x 5

Seated Band Tricep Pushdown + Hanging Leg Raise + Twist Yo Wrist:
((Orange x 20) + (bw x 10) + (5 x 1 U/D))3

2020JUN24 (SED D1.W10)

Belt Squat + Reverse Hyper Leg Curl + No Contact Muscle Snatch:
((37.5 x 10) + (97.5 x 10) + (20 x 3))1
((67.5 x 10) + (97.5 x 10) + (20 x 3))1
((97.5 x 10) + (97.5 x 10) + (30 x 3))1
((97.5 x 10) + (97.5 x 10) + (40 x 3))1
((97.5 x 10) + (97.5 x 10) + (50 x 3))1

No Contact Muscle Snatch:
60 x 2
70 x 1
55 x 3
65 x 1/M/1
75 x 1 * dmax
60 x 3
70 x 2
80 x (M)2
60 x (3)3

Hanging Leg Raise + KB Seal Row:
((bw x 12) + (20 x 10))1
((bw x 12) + (24 x 10))1
((bw x 12) + (28 x 10))1

70kg x 2 No Contact Muscle Snatch

2020JUN23 (SED D7.W9)

Belt Squat + Reverse Hyper Leg Curl + Pull Up + Axle Press:
((45 x 10) + (105 x 10) + (bw x 5) + (15 x 5))1
((75 x 10) + (105 x 10) + (bw x 5) + (15 x 5))1
((105 x 10) + (105 x 10) + (bw + 8 x 5) + (25 x 5))1
((105 x 10) + (105 x 10) + (bw + 12 x 5) + (35 x 5))1
((105 x 10) + (105 x 10) + (bw + 16 x 5) + (45 x 5))1

Axle Press:
55 x 5
60 x 5
62.5 x 5

2020JUN22 (SED D6.W9)

Belt Squat + Reverse Hyper Leg Curl + No Foot Power Clean + Push Press:
((45 x 10) + (95 x 10) + (20 x (3+3))1
((65 x 10) + (95 x 10) + (30 x (3+3))1
((95 x 10) + (95 x 10) + (40 x (3+3))1
((95 x 10) + (95 x 10) + (50 x (3+3))1
((95 x 10) + (95 x 10) + (50 x (2+2))2

No Foot Power Clean + Push Press:
70 x (1+1)5
90 x (1+1)4
100 x (1+1)3
105 x (1+1)2
107.5 x (1+1)1 * dmax
87.5 x (1+1)4

107.5kg No Feet Power Clean + Push Press

KB Seal Row + Hanging Leg Raise:
((16 x 10) + (bw x 10))1
((20 x 10) + (bw x 10))1
((24 x 10) + (bw x 10))1

Captains of Crush:
#1 x (10 L/R)5

2020JUN21 (SED D5.W9)

Belt Squat + Reverse Hyper Leg Curl + Axle Press:
((40 x 10) + (100 x 10) + (15 x 5))1
((70 x 10) + (100 x 10) + (15 x 5))1
((100 x 10) + (100 x 10) + (15 x 5))1

Axle Press + Pull Up:
((15 x 10) + (bw x 5))1
((27.5 x 10) + (bw x 5))1
((45 x 10) + (bw x 5))1
((50 x 10) + (bw x 5))1

Axle Reverse Curl + Hanging Leg Raise + Standing Band Tricep Pushdown:
((15 x 10) + (bw x 10) + (Green2 + Purple x 15))1
((25 x 10) + (bw x 10) + (Green2 + Purple x 20))1
((30 x 10) + (bw x 10) + (Green2 + Purple x 25))1

Captains of Crush:
#1 x (9 L/R)5

2020JUN20 (SED D4.W9)

Belt Squat + Reverse Hyper Leg Curl:
((37.5 x 10) + (97.5 x 10))1
((67.5 x 10) + (97.5 x 10))1
((97.5 x 10) + (97.5 x 10))3

No Contact Muscle Snatch:
20 x (3)2
32.5 x 3
47.5 x 3
57.5 x 2
67.5 x 1
52.5 x 3
62.5 x 2
72.5 x 1
57.5 x 3
67.5 x 2
77.5 x 1 * dmax
57.5 x (3)3

Pull Up + Hanging Leg Raise:
((bw x 5) + (bw x 10))1
((bw + 5 x 5) + (bw x 10))1
((bw + 10 x 5) + (bw x 10))1
((bw + 15 x 5) + (bw x 10))1

Captains of Crush:
# 1 x (8 L/R)5

2020JUN19 (SED D3.W9)

Belt Squat + Reverse Hyper Leg Curl:
((32.5 x 10) + (92.5 x 10))1
((62.5 x 10) + (92.5 x 10))1
((92.5 x 10) + (92.5 x 10))3

Axle Press + Pull Up:
((17.5 x 10) + (bw x 5))3
((37.5 x 10) + (bw + 20 x 2))1
((47.5 x 10) + (bw + 20 x 2))1
((52.5 x 10) + (bw + 20 x 2))1
((55 x 10) + (bw x 20 x 2))1

Axle Seal Row + Hanging Leg Raise:
((55 x 10) + (bw x 10))3

Captains of Crush:
#1 x (7 L/R)5

2020JUN18 (SED D2.W9)

Belt Squat + Reverse Hyper Leg Curl:
((40 x 10) + (100 x 10))1
((70 x 10) + (100 x 10))1
((100 x 10) + (100 x 10))3

No Feet Power Clean + Push Press:
20 x (1+1)3
47.5 x (1+1)5
67.5 x (1+1)5
87.5 x (1+1)4
97.5 x (1+1)3
102.5 x (1+1)2
105 x (1+1)1 * dmax
85 x (1+1)4

105kg No Feet Power Clean + Push Press

Pull Up + Hanging Leg Raise:
((bw x 5) + (bw x 10))3
((bw + 8 x 5) + (bw x 10))2

Captains of Crush:
#1 x (6 L/R)5

2020JUN17 (SED D1.W9)

Belt Squat + Reverse Hyper Leg Curl:
((35 x 10) + (95 x 10))1
((65 x 10) + (95 x 10))1
((95 x 10) + (95 x 10))3

Axle Press + Pull Up:
((15 x 10) + (bw x 5))3
((35 x 10) + (bw + 20 x 2))1
((45 x 10) + (bw + 20 x 2))1
((50 x 10) + (bw + 20 x 2))1
((52.5 x 10) + (bw + 20 x 2))1

Fat Gripz Trap Bar Seal Row:
50 x (10)3

Fat Gripz Trap Bar Shrugs:
50 x (10)3

2020JUN16 (SED D7.W8)

Belt Squat + Reverse Hyper Leg Curl:
((30 x 10) + (95 x 10))1
((60 x 10) + (95 x 10))1
((90 x 10) + (95 x 10))3

No Contact Muscle Snatch:
20 x 3
45 x 3
55 x 2
65 x 1
50 x 3
60 x 2
70 x 1
55 x 3
65 x 2
75 x 1 * dmax

75kg No Contact Muscle Snatch

No Contact Muscle Snatch + Pull Up:
((55 x 3) + (bw x 5))1
((55 x 3) + (bw + 5 x 5))1
((55 x 3) + (bw + 10 x 5))1

Pull Up + Seated Band Tricep Pushdown:
((bw + 15 x 2) + (Green2 + Purple x 10))1
((bw + 20 x 2) + (Green2 + Purple x 10))1
((bw + 25 x 2) + (Green2 + Purple x 10))1

Captains of Crush:
#1 x (5 L/R)5

2020JUN15 (SED D6.W8)

Belt Squat + Pull Up:
((30 x 10) + (bw x 5))2
((60 x 10) + (bw x 5))2
((90 x 8) + (bw + 16 x 2))1
((90 x 8) + (bw + 18 x 2))1
((105 x 8) + (bw + 20 x 2))1
((115 x 8) + (bw + 22 x 2))1
((120 x 8) + (bw + 24 x 2))1

Axle Press + Reverse Hyper Leg Curl:
((15 x 10) + (85 x 10))1
((25 x 10) + (90 x 10))1
((35 x 10) + (95 x 10))1

Axle Press:
((45 x 1) + (40 x 10))1
((50 x 1) + (40 x 10))1
((55 x 1) + (40 x 10))1
((60 x 1) + (40 x 10))1

Hanging Leg Raise + Axle Reverse Curl + Seated Band Tricep Pushdown:
((bw x 10) + (15 x 20) + (Green2 + Purple x 30))3

2020JUN14 (SED D5.W8)

No Feet Power Clean + Push Press:
20 x (1+1)3
45 x (1+1)5
65 x (1+1)5
85 x (1+1)4
95 x (1+1)3
100 x (1+1)2
102.5 x (1+1)1 * dmax
82.5 x (1+1)3

Belt Squat + Pull Up:
((30 x 10) + (bw x 5))1
((60 x 10) + (bw x 5))1
((90 x 8) + (bw x 5))1
((120 x 8) + (bw + 20 x 2))1
((120 x 8) + (bw + 22 x 2))1
((120 x 8) + (bw + 24 x 2))1

Reverse Hyper Leg Curl + Hanging Leg Raise:

((85 x 10) + (bw x 10))3

 

102.5kg No Feet Power Clean + Push Press

2020JUN13 (SED D4.W8)

Belt Squat + Pull Up:
((30 x 10) + (bw x 5))1
((50 x 10) + (bw x 5))1
((70 x 8) + (bw x 5))1
((90 x 8) + (bw x 5))1
((110 x 7) + (bw + 20 x 2))5

Dips + Reverse Hyper Leg Curl + Axle Press + Hanging Leg Raise:
((bw x 10) + (85 x 10) + (30 x 10) + (bw x 10))3

2020JUN12 (SED D3.W8)

Belt Squat + Pull Up:
((30 x 10) + (bw x 5))1
((50 x 10) + (bw x 5))1
((70 x 8) + (bw x 5))1
((90 x 8) + (bw x 5))1
((110 x 6) + (bw + 16 x 2))1
((110 x 6) + (bw + 20 x 2))1
((110 x 6) + (bw + 16 x 2))1

Reverse Hyper Leg Curl + Hanging Leg Raise:
((85 x 10) + (bw x 10))5

2020JUN11 (SED D2.W8)

Belt Squat + Pull Up:
((45 x 10) + (bw x 5))1
((65 x 8) + (bw x 5))1
((85 x 6) + (bw x 5))1
((105 x 5) + (bw + 16 x 2))1
((105 x 5) + (bw + 20 x 2))1
((105 x 5) + (bw + 16 x 2))1
((105 x 5) + (bw + 20 x 2))1
((105 x 5) + (bw + 16 x 2))1

No Contact Muscle Snatch:
20 x (3)2
42.5 x 3
52.5 x 2
62.5 x 1
47.5 x 3
57.5 x 2
67.5 x 1
52.5 x 3
62.5 x 2
72.5 x 1 * dmax
52.5 x (3)3

Reverse Hyper Leg Curl + Hanging Leg Raise:
((85 x 10) + (bw x 10))3

2020JUN10 (SED D1.W8)

Belt Squat + Pull Up:
((50 x 10) + (bw x 5))1
((70 x 8) + (bw x 5))1
((90 x 6) + (bw x 5))1
((110 x 5) + (bw + 16 x 2))2
((110 x 5) + (bw + 20 x 2))1
((110 x 5) + (bw + 16 x 2))2

Dips + Axle Press:
((bw x 9) + (30 x 9))5

Reverse Hyper Leg Curl + Hanging Leg Raise + Axle Overhead Tricep Extension:
((85 x 10) + (bw x 10) + (15 x 10))5

2020JUN09 (SED D7.W7)

Belt Squat + Pull Up:
((45 x 10) + (bw x 5))1
((65 x 8) + (bw x 5))1
((85 x 6) + (bw x 5))1
((105 x 5) + (bw + 16 x 2))5

Reverse Hyper Leg Curl + Hanging Leg Raise:
((80 x 10) + (bw x 10))3

No Feet Power Clean + Push Press:
42.5 x (1+1)5
62.5 x (1+1)5
82.5 x (1+1)4
92.5 x (1+1)3
97.5 x (1+1)2
100 x (1+1)1 * dmax
80 x (1+1)3

100kg No Feet Power Clean + Push Press

2020JUN08 (SED D6.W7)

Belt Squat + Pull Up:
((50 x 10) + (bw x 5))1
((70 x 8) + (bw x 5))1
((90 x 6) + (bw x 5))1
((110 x 5) + (bw + 16 x 2))1
((110 x 5) + (bw + 12 x 2))1
((110 x 5) + (bw + 16 x 2))1
((110 x 5) + (bw + 12 x 2))1
((110 x 5) + (bw + 16 x 2))1

Dips + Axle Press:
((bw x 8) + (30 x 8))5

Reverse Hyper Leg Curl + Hanging Leg Raise + Axle Reverse Curl:
((80 x 10) + (bw x 10) + (15 x 10))3

2020JUN07 (SED D5.W7)

Belt Squat + Pull Up:
((50 x 10) + (bw x 5))1
((70 x 8) + (bw x 5))1
((90 x 6) + (bw x 5))1
((110 x 5) + (bw + 16 x 2))1
((110 x 5) + (bw + 12 x 2))1
((110 x 5) + (bw + 16 x 2))1
((110 x 5) + (bw + 12 x 2))1
((110 x 5) + (bw + 16 x 2))1

No Contact Muscle Snatch:
20 x 3
40 x 3
50 x 3
60 x 1
45 x 3
55 x 2
65 x 1
50 x 3
60 x 2
70 x 1 * dmax
50 x (3)3

70kg No Contact Muscle Snatch

Reverse Hyper Leg Curl + Hanging Leg Raise + Standing Plate Cuban Curl:
((80 x 10) + (bw x 10) + (1.25 x 10))3

2020JUN06 (SED D4.W7)

Belt Squat + Pull Up:
((45 x 10) + (bw x 5))1
((65 x 8) + (bw x 5))1
((85 x 6) + (bw x 5))1
((105 x 5) + (bw + 12 x 2))1
((105 x 5) + (bw + 16 x 2))1
((105 x 5) + (bw + 12 x 2))1
((105 x 5) + (bw + 16 x 2))1
((105 x 5) + (bw + 12 x 2))1

Dips + Reverse Hyper Leg Curl + Hanging Leg Raise:
((bw x 7) + (80 x 10) + (bw x 10))5

2020JUN05 (SED D3.W7)

Belt Squat + Pull Up:
((40 x 10) + (bw x 5))1
((60 x 8) + (bw x 5))1
((80 x 6) + (bw x 5))1
((100 x 5) + (bw + 12 x 2))2
((100 x 5) + (bw + 16 x 2))1
((100 x 5) + (bw + 12 x 2))2

No Feet Power Clean + Push Press:
40 x (1+1)5
60 x (1+1)5
80 x (1+1)4
90 x (1+1)3
95 x (1+1)2
97.5 x (1+1)1 * dmax
77.5 x (1+1)4

97.5kg No Feet Power Clean + Push Press

Reverse Hyper Leg Curl + Hanging Leg Raise + Standing Plate Overhead Tricep Extension:
((75 x 10) + (bw x 10) + (10 x 10))3

Captains of Crush + Standing Band Tricep Pushdown:
((#T x 10) + (Green2 + Purple x 20))1
((#T x 15) + (Green2 + Purple x 20))1
((#T x 20) + (Green2 + Purple x 20))1

2020JUN04 (SED D2.W7)

Belt Squat + Pull Up:
((35 x 10) + (bw x 5))1
((55 x 8) + (bw x 5))1
((75 x 6) + (bw x 5))1
((95 x 5) + (bw + 12 x 2))5

Reverse Hyper (Strap) + Hanging Leg Raise:
((75 x 10) + (bw x 10))3

2020JUN03 (SED D1.W7)

Belt Squat + Pull Up:
((42.5 x 10) + (bw x 5))1
((62.5 x 8) + (bw x 5))1
((82.5 x 6) + (bw x 5))1
((102.5 x 5) + (bw x 2))5

Dips + Handing Leg Raise:
((bw x 6) + (bw x 8))5

Reverse Hyper Leg Curl + Seated Axle Wrist Curl + Standing Plate Tricep Overhead Extension:
((75 x 10) + (15 x 15) + (10 x 10))3

2020JUN02 (SED D7.W6)

Belt Squat + Pull Up:

(37.5 x 10) + (bw x 5)

(57.5 x 8) + (bw x 5)

(77.5 x 6) + (bw x 5)

((97.5 x 5) + (bw + 12 x 2))5

No Contact Muscle Snatch:

20 x 3

37.5 x 3

47.5 x 2

57.5 x 1

42.5 x 3

52.5 x 2

62.5 x 1

47.5 x 3

57.5 x 2

67.5 x 1 * dmax

47.5 x (3)3

67.5kg No Contact Muscle Snatch

Reverse Hyper Leg Curl:

75 x (10)3

Reverse Hyper (Roller) + Snatch Grip Press:

((75 x 10) + (20 x 5))2

Axle Reverse Curl + Standing Band Tricep Pushdown:

((15 x 10) + (Green2 + Purple x 30))2

2020JUN01 (SED D6.W6)

Belt Squat + Hand Release Pull Up:
(32.5 x 10) + (bw x 5)

(52.5 x 8) + (bw x 5)

(72.5 x 6) + (bw x 5)

((92.5 x 5) + (bw + 12 x 2))5

No Feet Power Clean + Push Press + Hanging Leg Raise:

(37.5 x (1+1) + (bw x 5))5

(57.5 x (1+1) + (bw x 5))5

No Feet Power Clean + Push Press:

77.5 x (1+1)4

87.5 x (1+1)3

92.5 x (1+1)2

95 x (1+1)1

75 x (1+1)3

95kg No Feet Power Clean + Push Press