2020SEP30 (SED D6.W22) HAPPY BIRTHDAY!

Axle Bench Press:

20 x 5

35 x 5

55 x 5

75 x 5

95 x 5

115 x 3

135 x 1

115 x 5/3/2

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

100 x 10

25kg Bumper Deficit Axle Bent Rows:

30 x 5

50 x 5

70 x 5

90 x 5

110 x 5/3/2

120 x 5

135kg Axle Bench Press

2020SEP29 (SED D5.W22)

18" Block Snatch Pull:

50 x (3)2

70 x (3)2

90 x (3)2

110 x 3

120 x 3

Back Squat:

20 x (5)2

60 x (5)2

100 x 4

140 x 3

180 x 2

18" Block Snatch:
30 x (3)2

50 x (2)2

60 x 1

50 x 3

70 x 2

80 x M/1

70 x 3

90 x 2

100 x M/1

90 x M/1/M

90 x 3

90 x 2

90 x M/1/1

100kg 18" Block Snatch

2020SEP28 (SED D4.W22)

Axle Bench Press:

20 x 5

37.5 x 5

57.5 x 5

77.5 x 5

97.5 x 5

117.5 x 3

147.5 x 1

117.5 x 3

Belt Squat:

20 x 5

37.5 x 5

57.5 x 5

77.5 x 5

97.5 x 5

117.5 x 3

147.5 x 1

117.5 x 3

147.5 Axle Bench Press

2020SEP27 (SED D3.W22)

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

Bent Row:

40 x 5

50 x 5

60 x 5

70 x 5

80 x 5

90 x 5

100 x 5

2020SEP26 (SED D2.W22)

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

18" Block Pull:

30/50 x 3

50/70 x 3

70/90 x 3

90/110 x 3

18" Block Clean Pull + Power Clean + Split Jerk:

30 x (1+1+1)5

50 x (1+1+1)4

70 x (1+1+1)3

90 x (1+1+1)2

110 x (1+1+1)3

18" Block Clean Pull:

120 x 3

140 x 3

160 x 3

Back Squat:

20 x (1)5

70 x (1)4

110 x (1)3

140 x (1)2

160 x 1

110kg 18" Block Clean Pull + Power Clean + Split Jerk

2020SEP25 (SED D1.W22)

Bench Press:

20 x (5)3

35 x (5)2

55 x (5)2

75 x (5)2

95 x (5)2

115 x 3

135 x 1

115 x 3

135 x 1

115 x 3

Belt Squat:

20 x 10

40 x 10

60 x 10

80 x 10

Snatch Pull:

30 x 3

50 x 3

70 x 3

90 x 3

110 x 3

Snatch Deadlift + (AK) Hang Snatch:

30 x (1+1)3

50 x (1+1)1

40 x (1+1)2

60 x (1+1)1

50 x (1+1)1

70 x (1+1)1

80 x (1+1)1

60 x (1+1)1

80 x (1+1)1

90 x (1+1)1

70 x (1+1)1

90 x (1+1)1

100 x (1+1)1

80 x (1+1)4

90 x (1+1)1

100kg Snatch Deadlift + (AK) Hang Snatch

2020SEP24 (SED D7.W21)

Clean Deadlift + (AK) Hang Clean + Split Jerk:

30 x (1+1+1)6

50 x (1+1+1)5

70 x (1+1+1)3

90 x (1+1+1)1

80 x (1+1+1)2

100 x (1+1+1)1

90 x (1+1+1)2

110 x (1+1+1)1

120 x (1+1+1)1

100 x (1+1+1)4

Belt Squat:

30 x 10

60 x 10

90 x 10

Standing Plate Cuban Curl:

1.25 x (20)3

120kg Clean Deadlift + (AK) Hang Clean + Split Jerk

2020SEP23 (SED D6.W21)

Axle Bench Press:

20 x 5

32.5 x (5)2

52.5 x (5)2

72.5 x (5)2

92.5 x (5)2

112.5 x (3)2

132.5 x (1)2

112.5 x (3)2

Axle Back Squat:

20 x (5)2

50 x (5)2

70 x (5)2

110 x (4)2

140 x 3

160 x 2

25kg Deficit Bent Rows:

50 x (5)2

60 x (5)2

70 x 5

80 x 5

90 x 5

100 x 5/4/3/2/1

Reverse Hyper Leg Curl:

100 x (10)3

Standing Plate Cuban Curl:

1.25 x (20)3

2020SEP22 (SED D5.W21)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x 10

90 x 10

Snatch Pull:

30 x 3

50 x 3

70 x 3

90 x 3

110 x 3

No Contact Muscle Snatch + Muscle Snatch + Overhead Squat:

30 x (1+1+1)3

Snatch:

30 x (3)3

50 x (1)5

70 x (1)3

90 x 1

60 x (1)4

80 x (1)2

100 x 1

70 x (1)3

90 x (1)2

100 x M

100kg Snatch

2020SEP21 (SED D4.W21)

Axle Bench Press:

20 x 5

30 x 5

50 x 5

70 x 5

90 x 5

110 x 3

130 x 1

110 x 5/3/2

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x 10

88 x 10

130kg Axle Bench Press

2020SEP19 (SED D3.W21)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x 10

90 x (10)2

Axle Bench Press:

15 x 5

32.5 x 5

52.5 x 5

72.5 x 5

92.5 x 5

112.5 x 3

132.5 x 1

112.5 x 5/3/2

Bent Row:

40 x 5

60 x 5

70 x 5

50 x 5

70 x 5

80 x 5

Reverse Hyper Leg Curl:

100 x (10)3

Standing Band Tricep Pushdown:

Orange x (20)3

132.5kg Axle Bench Press

2020SEP18 (SED D2.W21)

Power Clean + Power Jerk:

30 x (1+1)5

Clean Pull:

50 x (3)2

70 x 3

100 x 3

120 x 3

130 x 3

Power Clean + Split Jerk:

40 x (1+1)5

70 x (1+1)4

90 x (1+1)3

120 x (1+1)2

90 x (1+1)5

Back Squat:

40 x 5

70 x 5

90 x 5

120 x 4

140 x 3

170 x 2

170kg x 2 Back Squat

120kg Power Clean + Split Jerk

2020SEP17 (SED D1.W21)

Axle Bench Press:

20 x 5

50 x 5

70 x 5

90 x 5

110 x 3

130 x 1

110 x 5/3/2

Belt Squat:

40 x 10

60 x 10

80 x (10)3

Bent Row:

20 x 5

30 x 5

40 x 5

50 x 5

60 x 5

70 x 5

80 x 5

90 x 5

100 x 5

Reverse Hyper Leg Curl:

100 x (10)3

Standing Band Tricep Pushdown:

Orange x (20)3

Hanging Leg Raise:

bw x (10)3

130kg Axle Bench Press

2020SEP16 (SED D7.W20)

Snatch Pull:

30 x 3

50 x 3

70 x 3

90 x 3

Dips:

bw x (5)4

Snatch:

30 x (1)10

50 x (1)3

70 x (1)2

90 x 1

60 x (1)3

80 x (1)2

100 x (M)2

70 x (1)2

90 x 1

80 x (1)2

100 x 1

90 x 1

100 x 1

92.5 x 1

100 x M

95 x 1

100 x M

Back Squat:

20 x 5

70 x 5

110 x 4

140 x 3

160 x 3

Standing Plate Cuban Curl:

1.25 x (20)3

100kg Snatch

2020SEP15 (SED D6.W20)

Belt Squat:

40 x 10

50 x 10

60 x 10

70 x 10

80 x 10

90 x 10

Axle Bench Press:

20 x 5

47.5 x 5

67.5 x 5

87.5 x 5

107.5 x 5

127.5 x 1

107.5 x 5/3/2

127.5kg Axle Bench Press

2020SEP14 (SED D5.W20)

Belt Squat:

40 x 10

60 x 10

80 x (10)3

Dips:

bw x (5)5

Snatch Pull:

32.5 x 3

52.5 x 3

72.5 x 3

92.5 x 3

112.5 x 3

Snatch:

52.5 x (1)6

72.5 x (1)5

92.5 x (1)6

72.5 x (2)3

Standing Plate Cuban Curl:

1.25 x (20)3

Hanging Leg Raise:

bw x (10)3

Reverse Hyper (Strap):

100 x (10)3

92.5kg Snatch

2020SEP12 (SED D4.W20)

Axle Bench Press:

20 x 5

30 x 5

50 x 5

70 x 5

90 x 5

110 x 3

130 x 1

140 x 1

110 x 5/3/2

Back Squat:

20 x 5

50 x 5

70 x 5

110 x 4

140 x 3

160 x 2

Standing Band Cuban Curl:

Green x (20)3

140kg Axle Bench Press

2020SEP11 (SED D3.W20)

Clean Pull:

30 x 3

50 x 3

70 x 3

90 x 3

110 x 3

130 x 3

Power Clean + Split Jerk:

30 x (1+1)5

50 x (1+1)5

70 x (1+1)4

80 x (1+1)3

90 x (1+1)2

100 x (1+1)1

95 x (1+1)1

105 x (1+1)1

115 x (1+1)1

95 x (1+1)5

Front Squat:

50 x 2

70 x 2

90 x (2)5

Standing Plate Cuban Curl:

1.25 x (20)3

115kg Power Clean + Split Jerk

2020SEP10 (SED D2.W20)

Belt Squat:

40 x 10

60 x 10

80 x (10)3

Axle Bench Press:

27.5 x 5

47.5 x 5

67.5 x 5

87.5 x 5

107.5 x 3

127.5 x 1

107.5 x 5/3/2

Reverse Hyper Leg Curl:

100 x (10)3

Standing Band Tricep Pushdown:

Orange x (20)3

Standing Plate Cuban Curl:

1.25 x (20)3

Reverse Hyper Rows:

100 x (10)3

Hanging Leg Raise:

bw x (10)3

 

127.5kg Axle Bench Press

2020SEP09 (SED D1.W20)

Belt Squat:

40 x 10

60 x 10

80 x (10)3

Dips:

bw x 1/2/4/8/5

Snatch Pull:

30 x 3

50 x 3

70 x 3

90 x 3

110 x 3

Snatch:

30 x (3)3

50 x (3)2

70 x (2)2

90 x (1)6

70 x (2)2

Front Squat:

20 x 1

30 x 1

50 x 1

70 x 1

90 x 2

Hanging Leg Raise:

bw x (10)4

Standing Plate Cuban Curl:

1.25 x (20)4

90kg Snatch

2020SEP08 (SED D7.W19)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x (10)3

Axle Bench Press:

20 x 5

45 x 5

65 x 5

85 x 5

105 x 3

125 x 1

105 x 5/3/2

Clean Pull:

50 x 3

70 x 3

90 x 3

110 x 3

130 x 3

Hanging Leg Raise:

bw x (10)5

Power Clean + Power Jerk:

50 x (3+3)1

70 x (2+2)1

90 x (1+1)1

70 x (3+3)1

90 x (2+2)1

110 x (1+1)1

90 x (1+1)3

100 x (1+1)2

110 x (1+1)1

Front Squat:

20 x 1

30 x 1

50 x 1

70 x 1

90 x (1)5

125kg Axle Bench Press

2020SEP07 (SED D1.W19)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x (10)3

Axle Bench Press:

20 x 5

40 x 5

60 x 5

80 x 5

100 x 5

120 x 1

100 x 10

120kg Axle Bench Press

2020SEP05 (SED D5.W19)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x (10)3

Axle Bench Press:

27.5 x 5

47.5 x 5

67.5 x 5

87.5 x 5

107.5 x 3

127.5 x 1

Power Snatch:

20 x (3)2

30 x (3)2

40 x 3

50 x 3

60 x 2

70 x 1

60 x 3

70 x 2

80 x 1

70 x 2

80 x 1

70 x 1

80 x 1

90 x 1

80 x 1

90 x 1

100 x M/1

90 x 1

100 x M/1

105 x 1

110 x (M)4

105kg Power Snatch

2020SEP04 (SED D4.W19)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x (10)3

Axle Bench Press:

20 x 5

45 x 5

65 x 5

85 x 5

105 x 3

125 x 1

105 x 5/3/1

Power Clean + Power Jerk:

30 x (1+1)5

50 x (1+1)5

70 x (1+1)3

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

110 x (1+1)1

80 x (1+1)3

100 x (1+1)2

120 x (1+1)1

100 x (1+1)2

120kg Power Clean + Power Jerk

2020SEP03 (SED D3.W19)

Belt Squat:

35 x 10

50 x 10

65 x 10

80 x (10)3

Axle Bench Press:

20 x 5

42.5 x 5

62.5 x 5

82.5 x 5

102.5 x 3

122.5 x 1

122.5kg Axle Bench Press

2020SEP02 (SED D2.W19)

Belt Squat:

30 x 10

45 x 10

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 5/3/1

Back Squat:

70 x 4

110 x 3

140 x 2

160 x 1

No Contact Muscle Snatch:

20 x (3)2

30 x 3

40 x 3

50 x 3

60 x 2

65 x 1

55 x 3

65 x 2

70 x 1

60 x 3

70 x 2

75 x 1

Standing Band Tricep Pushdown:

Orange x (20)3

Standing Plate Cuban Curl:

1.25 x (20)3

Hanging Leg Raise:

bw x (10)3

75kg No Contact Muscle Snatch

2020SEP01 (SED D1.W19)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x (10)3

Axle Bench Press:

20 x 5

45 x 5

65 x 5

85 x 5

105 x 3

125 x 1

105 x 5/3/1

Power Clean + Power Jerk:

30 x (1+1)5

40 x (1+1)5

50 x (1+1)3

60 x (1+1)1

70 x (1+1)1

80 x (1+1)1

90 x (1+1)1

100 x (1+1)1

80 x (1+1)1

90 x (1+1)1

100 x (1+1)1

110 x (1+1)1

Standing Plate Cuban Curl:

12.5 x (20)3

110kg Power Clean + Power Jerk