2020JUL31 (SED D3.W15)

Belt Squat:

36.25 x 10

51.25 x 10

66.25 x 10

81.25 x (10)3

Power Clean + Push Press:

20 x (3+3)1

30 x (3+3)1

37.5 x (3+3)1

47.5 x (3+3)1

57.5 x (3+3)1

67.5 x (3+3)1

77.5 x (1+1)3

97.5 x (1+1)3

107.5 x (1+1)3

87.5 x (1+1)3

Standing Plate Cuban Curl:

1.25 x 20

1.5 x 20

107.5kg Power Clean + Push Press

2020JUL30 (SED D2.W15)

Belt Squat:

35 x 10

50 x 10

65 x 10

80 x 10

95 x 10

110 x 10

125 x 10

Pull Up:

bw x 5

bw + 5 x 4

bw + 10 x 3

bw + 15 x 2

bw + 20 x 1

bw x 5

bw + 10 x 5

Reverse Hyper Leg Curl:

100 x 10

112.5 x 10

125 x (10)3

Hanging Leg Raise:

bw x (10)5

Axle Press:

15 x 5

25 x 5

35 x 5

45 x 5

55 x 5

45 x 5

35 x 5

25 x 5

Standing Plate Cuban Curl:

1.25 x (20)3

55kg x 5 Axle Press

2020JUL29 (SED D1.W15)

Belt Squat:

30 x 6

48 x 6

63 x 6

78 x (6)3

Snatch:

20 x 3

30 x 3

35 x 3

40 x 3

45 x 3

50 x 3

57.5 x 2

62.5 x 1

52.5 x 1

72.5 x 1

62.5 x 1

82.5 x 1

72.5 x 1

92.5 x 1

82.5 x 1

102.5 x 1

82.5 x 1

85 x 1

87.5 x 1

90 x 1

92.5 x 1

Standing Plate Cuban Curl:

1.25 x 20

1.5 x 20

1.25 x 20

1.5 x 20

1.25 x 20

102.5kg Snatch

2020JUL28 (SED D7.W14

Belt Squat:

40 x 6

55 x 6

70 x 6

85 x 6

100 x 6

115 x 6

130 x 6

Axle Press:

15 x 5

20 x 5

25 x 5

30 x 5

35 x 5

40 x 5

45 x 5

Reverse Hyper Leg Curl:

100 x 6

110 x 6

120 x 6

130 x (6)3

Hanging Leg Raise:

bw x (10)6

Standing Plate Cuban Curl:

1.25 x (10)6

2020JUL27 (SED D6.W14)

Belt Squat:

30 x 8

45 x 8

60 x 8

75 x (8)3

Power Clean + Push Press:

20 x (3+3)1

32.5 x (3+3)1

42.5 x (3+3)1

52.5 x (3+3)1

62.5 x (3+3)1

72.5 x (3+3)1

82.5 x (1+1)1

92.5 x (1+1)1

102.5 x (1+1)1

95 x (1+1)1

100 x (1+1)1

97.5 x (1+1)1

Standing Plate Cuban Curl:

1.25 x (20)3

102.5kg Power Clean + Push Press

2020JUL26 (SED D5.W14)

Belt Squat:

35 x 8

50 x 8

65 x 8

80 x 8

95 x 8

110 x 8

125 x 8

Hand Release Pull Up:

bw x 5

bw + 5 x 5

bw + 10 x 4

bw + 15 x 3

bw + 20 x 2

bw + 25 x 1

bw x 5

Reverse Hyper Leg Curl:

100 x 8

112.5 x 8

125 x (8)3

Hanging Leg Raise:

bw x (10)5

KB Press:

8 x 8

12 x 8

16 x (8)3

Standing Plate Cuban Curl:

1.25 x (20)3

2020JUL25 (SED D4.W14)

Belt Squat:

30 x 10

45 x 10

60 x 10

72 x (10)3

Snatch:

20 x (3)2

30 x (3)2

40 x (3)2

50 x 3

70 x C/1

60 x 3

80 x 1

70 x 3

90 x 1

80 x 3

100 x M/1

90 x 3

110 x M/1

90 x 3

110kg Snatch

2020JUL24 (SED D3.W14)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x 10

90 x 10

105 x 10

120 x 10

Hand Release Pull Up:

bw x 5

bw + 5 x 5

bw + 10 x 5

bw + 15 x 5

bw + 20 x 4

bw + 25 x 3

bw + 30 x 2

Reverse Hyper Leg Curl:

100 x 10

110 x 10

120 x (10)3

Hanging Leg Raise:

bw x (10)5

Axle Press:

15 x 5

25 x 5

35 x 5

45 x 5

55 x 5

15 x (5)3

2020JUL23 (SED D2.W14)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x 10

90 x 10

105 x 10

Power Clean + Push Press:

20 x (3+3)2

30 x (3+3)1

40 x (3+3)1

50 x (3+3)1

60 x (3+3)1

70 x (1+1)3

80 x (1+1)1

90 x (1+1)1

95 x (1+1)1

85 x (1+1)1

95 x (1+1)1

105 x (1+1)1

110 x (1+1)1

90 x (1+1)3

Hanging Leg Raise:

bw x (10)3

Standing Plate Cuban Curl:

1.25 x (20)3

110kg Power Clean + Push Press

2020JUL22 (SED D1.W14)

Belt Squat:

30 x (10)2

55 x 10

85 x 10

115 x (10)4

2020JUL21 (SED D7.W13)

Belt Squat:

30 x 10

55 x 10

85 x 10

115 x (10)3

Snatch:

55 x 3

75 x 1

50 x 1

55 x 1

60 x 1

65 x 3

85 x 1

75 x 3

95 x 1

85 x 3

105 x 1

85 x 3

90 x 2

105kg Snatch

2020JUL20 (SED D6.W13)

Belt Squat:

30 x 10

55 x 10

85 x 10

115 x (10)3

Pull Up:

bw x 5

bw + 8 x 1 + bw x 4

bw + 12 x 2 + bw x 3

bw + 16 x 3 + bw x 2

bw + 20 x 2 + bw x 1

bw x 5

Reverse Hyper Leg Curl:

100 x 10

105 x 10

110 x 10

115 x (10)3

Standing Plate Cuban Curl:

1.25 x (10)6

2020JUL19 (SED D5.W13)

Belt Squat:

30 x 10

52.5 x 10

82.5 x 10

112.5 x 10

Reverse Hyper Leg Curl:

100 x 10

107.5 x 10

110 x 10

112.5 x 10

Power Clean + Push Press:

55 x (1+1)5

75 x (1+1)3

95 x (1+1)1

101 x (1+1)1

95 x (1+1)1

102 x (1+1)1

95 x (1+1)1

103 x (1+1)1

95 x (1+1)1

104 x (1+1)1

95 x (1+1)1

105 x (1+1)1

2020JUL18 (SED D4.W13)

Belt Squat:

30 x 10

60 x 10

90 x 10

120 x (10)3

Hand Release Pull Up:

bw x 5

bw + 5 x 5

bw + 10 x 5

bw + 15 x 5

bw + 20 x 5

bw + 25 x 5

Reverse Hyper Leg Curl:

90 x 10

100 x 10

110 x 10

120 x (10)3

Axle Press:

20 x 5

30 x 5

40 x 5

50 x 5

55 x 5

59 x 5

62 x 5

Hanging Leg Raise:

bw x (10)5

62kg x 5 Axle Press

2020JUL17 (SED D3.W13)

Belt Squat:

30 x 10

55 x 10

85 x 10

115 x 10

Reverse Hyper Leg Curl:

90 x 10

97.5 x 10

105 x 10

115 x 10

Hanging Leg Raise:

bw x (10)4

Snatch:

20 x 3

30 x 1

32.5 x 3

42.5 x 3

52.5 x 3

72.5 x 1

62.5 x 3

82.5 x M/1

72.5 x 3

92.5 x 1

82.5 x 3

102.5 x 1

82.5 x 3

Standing Plate Cuban Curl:

1.25 x (10)5

102.5kg Snatch

2020JUL16 (SED D2.W13)

Belt Squat:

30 x 10

50 x 10

80 x 10

110 x (10)3

Axle Press:

20 x 5

30 x 5

35 x 5

40 x 5

45 x 5

50 x 5

54 x 5

57 x 5

59 x 5

60 x 5

Hand Release Pull Up:

bw x 5

bw + 16 x 4

bw + 20 x 3

bw + 24 x 2

Hanging Leg Raise:

bw x (10)3

Standing Plate Cuban Curl:

1.25 x (10)3

2020JUL15 (SED D1.W13)

Belt Squat:

30 x 10

45 x 10

75 x 10

105 x (10)3

Reverse Hyper Leg Curl:

90 x 10

95 x 10

100 x 10

105 x (10)3

Power Clean + Push Press:

20 x (3+3)1

30 x (3+3)1

40 x (3+3)1

50 x (3+3)1

60 x (3+3)1

70 x (3+3)1

80 x (1+1)3

90 x (1+1)2

100 x (1+1)1

92 x (1+1)1

100 x (1+1)1

94 x (1+1)1

100 x (1+1)1

96 x (1+1)1

100 x (1+1)1

98 x (1+1)1

100 x (1+1)1

80 x (1+1)3

100kg Power Clean + Push Press

2020JUL14 (SED D7.W12)

Belt Squat:

30 x 10

57.5 x 10

87.5 x 10

117.5 x (10)3

Pull Up:

bw x 5

bw + 10 x 5

bw + 15 x 3

bw + 20 x 3

bw + 25 x 2

bw x 5

Reverse Hyper Leg Curl:

90 x 10

100 x 10

110 x 10

117.5 x (10)3

Axle Press:

20 x 5

30 x 5

40 x 5

45 x 5

48 x 5

50 x 5

58 x 5

60 x 4

63 x 3

Hanging Leg Raise:

bw x (10)6

2020JUL13 (SED D6.W12)

Belt Squat:

30 x 10

52.5 x 10

82.5 x 10

112.5 x 10

Reverse Hyper Leg Curl:

90 x 10

97.5 x 10

105 x 10

112.5 x 10

Snatch:

30 x 5

50 x 3

70 x 1

60 x 3

80 x 1

70 x 3

90 x 1

80 x 3

100 x 1

80 x 3

100kg Snatch

2020JUL12 (SED D5.W12)

Belt Squat:

30 x 10

47.5 x 10

77.5 x 10

107.5 x 10

Reverse Hyper Leg Curl:

90 x 10

100 x 10

105 x 10

107.5 x 10

Hanging Leg Raise:

bw x (10)4

2020JUL11 (SED D4.W12)

Belt Squat + Pull Up + Reverse Hyper Leg Curl + Axle Press + Axle Back Squat:
((30 x 10) + (bw x 5) + (90 x 10) + (20 x 5) + (20 x 6))1
((55 x 10) + (bw + 8 x 5) + (100 x 10) + (30 x 5) + (30 x 6))1
((85 x 10) + (bw + 11 x 5) + (107.5 x 10) + (40 x 5) + (40 x 6))1
((115 x 10) + (bw + 14 x 5) + (115 x 10) + (50 x 5) + (50 x 6))1
((115 x 10) + (bw + 17 x 5) + (115 x 10) + (60 x 5) + (60 x 6))1
((115 x 10) + (bw + 20 x 5) + (115 x 10) + (63 x 5) + (70 x 6))1

Back Squat:
90 x 5
110 x 4
130 x 3
150 x 1

150kg Back Squat

2020JUL10 (SED D3.W12)

Belt Squat + Reverse Hyper Leg Curl:
((30 x 10) + (90 x 10))1
((50 x 10) + (97.5 x 10))1
((80 x 10) + (105 x 10))1
((110 x 10) + (110 x 10))3

No Feet Power Clean + Push Press:
20 x (1+1)3
35 x (1+1)5
55 x (1+1)5
75 x (1+1)3
85 x (1+1)3
95 x (1+1)3
100 x (1+1)4

100kg Power Clean + Push Press

Clean Pull:
100 x 3
120 x 3
140 x 3

2020JUL09 (SED D2.W12)

Belt Squat + Pull Up + Reverse Hyper Leg Curl + Axle Press:
((30 x 10) + (bw x 5) + (90 x 10) + (20 x 5))1
((45 x 10) + (bw + 10 x 5) + (95 x 10) + (30 x 5))1
((75 x 10) + (bw + 10 x 5) + (100 x 10) + (40 x 5))1
((105 x 10) + (bw + 10 x 5) + (105 x 10) + (50 x 5))1
((105 x 10) + (bw + 10 x 5) + (105 x 10) + (60 x 5))1
((105 x 10) + (bw + 10 x 5) + (105 x 10) + (70 x 5))1

Axle Press:
60 x 1
50 x 2
40 x 4
30 x 8

Axle Seal Row + Hanging Leg Raise:
((40 x 6) + (bw x 10))1
((60 x 6) + (bw x 10))1
((80 x 6) + (bw x 10))1
((90 x 6) + (bw x 10))1

Seated Band Tricep Pushdown + Captains of Crush:
((Orange x 15) + (#1 x 5 L/R))3

70kg x 5 Axle Press

2020JUL08 (SED D1.W12)

Belt Squat + Reverse Hyper Leg Curl:
((30 x 10) + (90 x 10))1
((52.5 x 10) + (100 x 10))1
((82.5 x 10) + (107.5 x 10))1
((112.5 x 10) + (112.5 x 10))3

No Contact Muscle Snatch:
30 x 3
32.5 x 3
35 x 3
45 x 3
55 x 3
60 x 2
62.5 x 1
50 x 3
60 x 3
65 x 2
67.5 x1
55 x 3
65 x 3
70 x 2
72.5 x 1 * dmax

72.5kg No Contact Muscle Snatch

Clean Pull:
70 x 3
100 x 3
120 x 2

2020JUL07 (SED D7.W11)

Belt Squat + Reverse Hyper Leg Curl + Axle Press + Pull Up:
((30 x 10) + (90 x 10) + (20 x 5) + (bw x 5))1
((47.5 x 10) + (100 x 10) + (30 x 5) + (bw + 12 x 3))1
((77.5 x 10) + (105 x 10) + (40 x 5) + (bw + 16 x 2))1
((107.5 x 10) + (107.5 x 10) + (50 x 5) + (bw + 20 x 2))1
((107.5 x 10) + (107.5 x 10) + (60 x 5) + (bw + 24 x 2))1
((107.5 x 10) + (107.5 x 10) + (62.5 x 5) + (bw + 28 x 2))1

Axle Press + Pull Up:
((65 x 5) + (bw x 5))1

KB Seal Row + Hanging Leg Raise:
((24 x 10) + (bw x 10))1
((28 x 8) + (bw x 10))1
((32 x 6) + (bw x 10))1
((28 x 8) + (bw x 10))1
((24 x 10) + (bw x 10))1

Standing Band Tricep Pushdown + Axle Reverse Curl:
((Orange + 5 Twist x 20) + (15 x 10))1
((Orange + 5 Twist x 20) + (25 x 10))1
((Orange + 5 Twist x 20) + (35 x 10))1

65kg x 5 Axle Press

2020JUL06 (SED D6.W11)

Belt Squat:
30 x 10
47.5 x 10
77.5 x 10
107.5 x 10

2020JUL05 (SED D5.W11)

Belt Squat + Reverse Hyper Leg Curl + Power Clean + Push Press:
((30 x 10) + (90 x 10) + (20 x (3+3))1
((42.5 x 10) + (95 x 10) + (30 x (3+3))1
((72.5 x 10) + (100 x 10) + (40 x (3+3))1
((102.5 x 10) + (102.5 x 10) + (50 x (3+3))1
((102.5 x 10) + (102.5 x 10) + (60 x (3+3))1
((102.5 x 10) + (102.5 x 10) + (70 x (3+3))1

Power Clean + Push Press:
80 x (1+1)3
90 x (1+1)3
100 x (1+1)3
80 x (1+1)3

100kg Power Clean + Push Press

Hanging Leg Raise + Standing Band Face Pull:
((bw x 10) + (Green x 10))3

2020JUL04 (SED D4.W11)

Belt Squat + Reverse Hyper Leg Curl + Axle Press + Pull Up:
((30 x 10) + (90 x 10) + (20 x 5) + (bw x 5))1
((50 x 10) + (100 x 10) + (30 x 5) + (bw + 10 x 5))1
((80 x 10) + (105 x 10) + (40 x 5) + (bw + 15 x 5))1
((110 x 10) + (110 x 10) + (50 x 5) + (bw + 20 x 5))1
((110 x 10) + (110 x 10) + (55 x 5) + (bw + 25 x 3))1
((110 x 10) + (110 x 10) + (60 x 5) + (bw + 30 x 2))1

KB Seal Row + Hanging Leg Raise:
((24 x 10) + (bw x 10))5

Seated Tricep Pushdown + Heavy Hammer:
((Orange + 3 Twist x 20) + (2.5 x 10 L/R))3

2020JUL03 (SED D3.W11)

Belt Squat + Reverse Hyper Leg Curl + Snatch Grip Press:
((30 x 10) + (105 x 10) + (20 x 3))1
((45 x 10) + (105 x 10) + (20 x 3))1
((75 x 10) + (105 x 10) + (20 x 3))1
((105 x 10) + (105 x 10) + (20 x 3))3

No Contact Muscle Snatch:
32.5 x 3
42.5 x 3
52.5 x 3
62.5 x 3
47.5 x 3
57.5 x 3
67.5 x 3
52.5 x 3
62.5 x 3
72.5 x 3
72.5 x 2
72.5 x 1

72.5 x 3 No Contact Muscle Snatch

Axle Reverse Curl:
15 x 10
20 x 10
25 x 10
30 x 10

2020JUL02 (SED D2.W11)

Belt Squat + Reverse Hyper Leg Curl + Pull Up + Axle Press:
((30 x 10) + (100 x 10) + (bw x 5) + (20 x 5))1
((40 x 10) + (100 x 10) + (bw + 5 x 5) + (30 x 5))1
((70 x 10) + (100 x 10) + (bw + 10 x 5) + (40 x 5))1
((100 x 10) + (100 x 10) + (bw + 15 x 5) + (45 x 5))1
((100 x 10) + (100 x 10) + (bw + 20 x 3) + (50 x 5))1
((100 x 10) + (100 x 10) + (bw + 25 x 2) + (55 x 5))1

Axle Press + Hanging Leg Raise:
((60 x 5) + (bw x 10))1
((62.5 x 5) + (bw x 10))1

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

Seated Band Tricep Pushdown:
Orange x 20
Orange + 1 Twist x 20
Orange + 2 Twist x 20
Orange + 3 Twist x 20

2020JUL01 (SED D1.W11)

Belt Squat + Reverse Hyper Leg Curl:
((30 x 10) + (90 x 10))1
((52.5 x 10) + (100 x 10))1
((82.5 x 10) + (107.5 x 10))1
((112.5 x 10) + (112.5 x 10))3

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 Power Clean + Push Press

Hanging Leg Raise + Standing Band Face Pull:
((bw x 10) + (Green x 10))3