2020AUG31 (SED D7.W18)

Axle Bench Press:

20 x 5

45 x 5

50 x 5

60 x 5

70 x 5

81 x 5

92 x 10

Belt Squat:

32 x 10

47 x 10

62 x 10

77 x 10

92 x (10)3

No Contact Muscle Snatch:

20 x 3

30 x (3)2

40 x 3

50 x 3

60 x 3

70 x 3

75 x (M)2

75 x 1

60 x 3

62.5 x 3

65 x 3

Reverse Hyper Leg Curl:

100 x (10)5

75kg No Contact Muscle Snatch

2020AUG29 (SED D6.W18)

Belt Squat:

45 x (10)2

60 x 10

75 x (10)3

Axle Bench Press:

20 x 5

40 x 5

60 x 5

80 x 5

100 x 3

120 x 1

100 x 3/5

Power Clean + Power Jerk:

40 x (1+1)3

60 x (1+1)5

80 x (1+1)3

100 x (1+1)1

80 x (1+1)3

100 x (1+1)2

120 x (1+1)1

100 x (1+1)3

Clean Deadlift:

100 x 3

120 x 2

140 x 1

120 x 3

140 x 2

160 x 1

140 x (1)5

120kg Power Clean + Power Jerk

2020AUG28 (SED D5.W18)

Belt Squat:

45 x (10)5

Bench Press:

15 x 5

20 x 5

50 x 5

70 x 5

Back Squat:

20 x 5

50 x 5

70 x 5

90 x 5

110 x 5

130 x 3

150 x 1

Bench Press:

90 x (3)2

110 x (1)3

90 x 3/4/5

Reverse Hyper Leg Curl:

105 x 10

110 x 10

115 x 10

Axle Seal Row:

40 x 10

50 x 10

60 x 10

Hanging Leg Raise:

bw x (10)3

2020AUG27 (SED D4.W18)

Belt Squat:

45 x 10

60 x 10

75 x 10

90 x 10

Axle Bench Press:

20 x 5

40 x 5

50 x 5

60 x 5

70 x 5

80 x 4

90 x 3

100 x 2

110 x 1

No Contact Muscle Snatch:

20 x 3

30 x 3

40 x 2

50 x 1

40 x 3

50 x 2

60 x 1

50 x 3

60 x 2

70 x 1

50 x (3)2

Clean Deadlift:

70 x 3

90 x 2

110 x 1

90 x 3

110 x 2

130 x 1

110 x 3

130 x 2

150 x 1

130 x (3)2

70kg No Contact Muscle Snatch

2020AUG26 (SED D3.W18)

Axle Bench Press:

20 x 5

35 x 5

45 x 5

55 x 5

65 x 5

75 x 4

85 x 3

95 x 2

105 x 1

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x 10

90 x 10

105 x 10

Back Squat:

20 x 5

50 x 5

70 x 3

90 x 1

70 x 5

90 x 3

110 x 1

90 x 5

110 x 3

130 x 1

Z Press:

20 x 5

30 x 5

40 x 3

50 x 1

40 x 5

50 x 3

60 x 1

50 x 5

60 x 3

70 x 1

Reverse Hyper Leg Curl:

105 x (10)3

130kg Back Squat

2020AUG25 (SED D2.W18)

Axle Bench Press:

22.5 x 5

32.5 x 5

42.5 x 5

52.5 x 5

62.5 x 5

72.5 x 5

82.5 x 3

92.5 x 2

102.5 x 1

Power Clean + Push Press:

20 x (1+1)3

40 x (1+1)3

60 x (1+1)2

80 x (1+1)1

50 x (1+1)3

70 x (1+1)2

90 x (1+1)1

60 x (1+1)3

80 x (1+1)2

100 x (1+1)1

70 x (1+1)3

90 x (1+1)2

Belt Squat:

30 x 10

60 x 10

90 x 10

Standing Plate Cuban Curl:

1.25 x (20)3

100kg Power Clean + Push Press

2020AUG23 (SED D1.W18)

Axle Bench Press:

15 x 5

20 x 5

40 x  5

50 x 5

60 x 6

70 x 5

80 x 4

90 x 3

100 x 2

110 x 1

Belt Squat:

30 x 6

60 x 6

90 x 6

105 x 6

Hand Release Pull Up:

bw x (5)4

2020AUG22 (SED D7.W17)

Axle Bench Press:

15 x 5

37.5 x 5

47.5 x 5

57.5 x 5

67.5 x 5

77.5 x 5

87.5 x 3

97.5 x 2

107.5 x 1

Press in Snatch:

20 x 3

25 x 3

30 x (3)3

12" Block Power Snatch + Overhead Squat:

40 x (3+3)1

50 x (3+3)1

60 x (3+3)3

6" Block Snatch High Pull + Snatch:

50 x (3+3)1

60 x (3+3)1

70 x (3+3)3

Back Squat:

20 x 5

50 x 5

70 x 5

90 x 5

105 x (5)3

6" Block Snatch High Pull + Snatch (3+3)

2020AUG21 (SED D6.W17)

Bench Press:

20 x 5

35 x 5

45 x 5

55 x 5

65 x 5

75 x 4

85 x 3

95 x 2

105 x 1

Belt Squat:

45 x 6

60 x 6

75 x 6

90 x 6

105 x 6

105kg Bench Press

No Contact Muscle Snatch:

20 x 3

30 x 3

40 x 3

50 x 3

55 x 3

60 x 3

65 x 3

70 x 2

75 x M

62.5 x 3

67.5 x 2

72.5 x 1

72.5kg No Contact Muscle Snatch

2020AUG20 (SED D5.W17)

Bench Press:

20 x 5

32.5 x 5

42.5 x 5

52.5 x 5

62.5 x 5

72.5 x 4

82.5 x 3

92.5 x 2

102.5 x 1

Belt Squat:

50 x 6

75 x 6

100 x 6

120 x 6

140 x 6

Axle Seal Row:

50 x 6

70 x 6

80 x 6

85 x 6

90 x 6

Reverse Hyper Leg Curl:

100 x 6

120 x 6

140 x (6)3

Z Press:

20 x 5

30 x 5

40 x 5

50 x 5

60 x 5

60kg x 5 Z Press

2020AUG19 (SED D4.W17)

Bench Press:

20 x 5

30 x 5

40 x 5

50 x 5

60 x 5

70 x 4

80 x 3

90 x 2

100 x 1

Belt Squat:

56.25 x 8

71.25 x 8

86.25 x 8

101.25 x (8)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

90 x (1+1)1

80 x (1+1)2

100 x (1+1)1

90 x (1+1)2

102.5 x (1+1)1

92.5 x (1+1)1

100 x (1+1)1

105 x (1+1)1

95 x (1+1)1

Standing Plate Cuban Curl:

1.25 x (20)3

105kg Power Clean + Push Press

2020AUG18 (SED D3.W17)

Belt Squat:

45 x 8

60 x 8

75 x 8

90 x 8

105 x 8

120 x 8

135 x 8

Axle Seal Row:

35 x 8

45 x 8

55 x 8

65 x 8

75 x 8

80 x 8

82.5 x 8

Hanging Leg Raise:

bw x (10)7

Reverse Hyper Leg Curl:

115 x 8

125 x 8

135 x (8)3

Axle Z Press:

35 x 5

45 x 5

55 x 5

60 x 5

65 x 5

65kg x 5 Axle Z Press

2020AUG17 (SED D2.W17)

Belt Squat:

52.5 x 10

67.5 x 10

82.5 x 10

97.5 x (10)3

No Contact Muscle Snatch:

20 x 3

30 x 3

40 x 3

50 x 3

55 x 2

60 x 1

55 x 3

65 x 2

72 x M

60 x 3

67.5 x 2

75 x 1

62.5 x 3

67.5 x 2

72.5 x 1

55 x 3

57.5 x 3

60 x 3

Good Morning:

20 x 6

25 x 6

30 x 6

Hanging Leg Raise:

bw x (10)3

Standing Plate Cuban Curl:

1.25 x (20)3

75kg No Contact Muscle Snatch

2020AUG15 (SED D1.W7)

Belt Squat:

40 x 10

55 x 10

70 x 10

85 x 10

100 x 10

115 x 10

130 x 10

Axle Seal Row:

30 x 10

40 x 10

50 x 10

60 x 10

70 x 10

75 x 10

77.5 x 10

Hanging Leg Raise:

bw x (10)7

Axle Z Press:

25 x 5

35 x 5

45 x 5

50 x 5

55 x 5

60 x 5

Reverse Hyper Leg Curl:

100 x 10

110 x 10

120 x 10

130 x (10)3

2020AUG14 (SED D7.W16)

Belt Squat:

51.25 x 6

66.25 x 6

81.25 x 6

96.25 x (6)3

Power Clean + Push Press:

30 x (1+1)3

40 x (1+1)3

50 x (1+1)3

60 x (1+1)3

70 x (1+1)3

80 x (1+1)3

90 x (1+1)3

100 x (1+1)2

110 x (1+1)1

90 x (1+1)3

97.5 x (1+1)2

102.5 x (1+1)1

105 x (1+1)2

110 x (1+1)1

90 x (1+1)3

110kg Power Clean + Push Press

2020AUG13 (SED D6.W16)

Belt Squat:

47.5 x 6

62.5 x 6

77.5 x 6

92.5 x 6

107.5 x 6

122.5 x 6

137.5 x 6

KB Seal Row:

16 x 6

20 x 6

24 x 6

28 x 6

32 x (6)3

Hanging Leg Raise:

bw x (10)7

Reverse Hyper Leg Curl:

107.5 x 6

117.5 x 6

127.5 x 6

137.5 x (6)3

Axle Press:

20 x 5

25 x 5

30 x 5

35 x 5

40 x 5

45 x 5

Pull Up:

bw x (5)6

2020AUG12 (SED D5.W16)

Belt Squat:

47.75 x 8

62.75 x 8

77.75 x 8

92.75 x (8)3

No Contact Muscle Snatch:

30 x 3

35 x 3

40 x 3

45 x 3

50 x 3

55 x 3

60 x 2

65 x 1

57.5 x 3

62.5 x 2

67.5 x 1

60 x 3

65 x 2

70 x 1

50 x (3)2

Standing Plate Cuban Curl:

1 x 20

1.5 x 15

2 x 10

2.5 x 5

Standing Band Face Pull:

Green x 10/15/20/25

70kg No Contact Muscle Snatch

2020AUG11 (SED D4.W16)

Belt Squat:

42.5 x 8

57.5 x 8

72.5 x 8

87.5 x 8

102.5 x 8

117.5 x 8

132.5 x 8

KB Seal Row:

16 x (8)2

20 x 8

24 x 8

28 x (8)3

Hanging Leg Raise:

bw x (10)7

Reverse Hyper Leg Curl:

102.5 x 8

112.5 x 8

122.5 x 8

132.5 x (8)3

Axle Press:

20 x 5

30 x 5

40 x 5

50 x 5

55 x 5

60 x 5

Pull Up:

bw x (5)4

bw + 8 x (3/2)

2020AUG10 (SED D3.W16)

Belt Squat:

44.25 x 10

59.25 x 10

74.25 x 10

89.25 x (10)3

24" Block Power Clean + Push Press:

20 x (1+1)3

30 x (1+1)3

40 x (1+1)3

50 x (1+1)3

60 x (1+1)3

70 x (1+1)3

80 x (1+1)3

24" Block Clean to Squat Jerk:

90 x (1+1)2

100 x (1+1)1

24" Block Power Clean + Push Press:

60 x (1+1)3

80 x (1+1)2

100 x (1+1)5

80 x (1+1)5

Standing Plate Cuban Curl:

1.25 x 20

1.5 x 20

1.75 x 20

Hanging Leg Raise:

bw x 25/15/10

100kg 24" Block Clean to Squat Jerk

2020AUG08 (SED D2.W16)

Belt Squat:

37.5 x 10

52.5 x 10

67.5 x 10

82.5 x 10

97.5 x 10

112.5 x 10

127.5 x 10

KB Seal Row:

12 x (10)2

16 x (10)2

20 x (10)2

24 x 10

Reverse Hyper Leg Curl:

107.5 x 10

117.5 x 10

127.5 x (10)3

KB Press:

12 x (10)2

16 x (10)3

Hanging Leg Raise:

bw x (10)3

Standing Plate Cuban Curl:

1.25 x (20)3

2020AUG07 (SED D1.W16)

Belt Squat:

42.75 x 6

57.75 x 6

72.75 x 6

87.75 x (6)3

Snatch:

20 x 3

30 x 3

40 x 3

50 x 3

52.5 x 3

55 x 3

72.5 x (1)5

92.5 x M/1/M

82.5 x (1)3

102.5 x 1

92.5 x 1/M/1

112.5 x (M)2

Muscle Snatch:

20 x 3

30 x 3

40 x 3

50 x 3

60 x 2

70 x 1

102.5kg Snatch

2020AUG06 (SED D7.W15)

Belt Squat:

49.5 x 6

65.5 x 6

79.5 x 6

94.5 x (6)3

Snatch:

20 x 3

30 x 3

40 x 3

52.5 x 3

62.5 x 3

72.5 x 3

Snatch Pull + Snatch:

102.5 x 1 + 82.5 x 1

112.5 x 1 + 92.5 x 1

Snatch:

92.5 x (1)2

92.5kg Snatch

2020AUG05 (SED D6.W15)

Belt Squat:

45 x 6

60 x 6

75 x 6

90 x 6

105 x 6

120 x 6

135 x 6

Pull Up:

bw x (5)2

bw + 5 x (5)2

bw + 10 x (5)2

bw + 15 x 5

Reverse Hyper Leg Curl:

105 x 6

115 x 6

125 x 6

135 x (6)3

Press:

15 x 5

25 x 5

35 x 5

45 x 5

50 x 5

55 x 5

Hanging Leg Raise:

bw x (10)6

2020AUG04 (SED D5.W15)

Belt Squat:

39.5 x 8

54.5 x 8

69.5 x 8

84.5 x (8)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 (1+1)1

72.5 x (1+1)1

75 x (1+1)1

82.5 x (1+1)1

85 x (1+1)1

92.5 x (1+1)1

95 x (1+1)1

102.5 x (1+1)1

105 x (1+1)1

112.5 x (1+M)1

112.5 x (1+1)1

115 x (1+M)1

92.5 x (1+1)3

Standing Plate Cuban Curl:

1.25 x (20)3

112.5kg Power Clean + Push Press

2020AUG01 (SED D4.W15)

Belt Squat:

40 x 8

55 x 8

70 x 8

85 x 8

100 x 8

115 x 8

130 x 8

Pull Up:
bw x (5)7