20 x (5)2
45 x 5
65 x 5
85 x 5
97.5 x 5
112.5 x 3
Belt Squat:
30 x (5)2
45 x 5
60 x 5
70 x 5
80 x 5
Russian KB Swing:
24 x 25
28 x 20
Sunday, January 31, 2021
Friday, January 29, 2021
2021JAN29 (WEN 531 D1.W1.C2)
Belt Squat:
30 x 5
57.5 x 5
72.5 x 5
87.5 x 5
102.5 x 5
115 x 10
67.5 x (10)5
Russian KB Swing:
24 x 15
28 x 15
32 x 15
24 x 20
28 x 20
32 x 20
24 x 25
28 x 25
32 x 25
24 x 30
28 x 30
32 x 30
32 x 20
32 x 10
No Contact Snatch:
50 x 1
70 x 1
80 x M
80 x 1
Standing Band Pull Apart:
Purple x (20)3
Thursday, January 28, 2021
2021JAN28 (WEN 531 D4.W4)
Press:
20 x 5
27.5 x 5
35 x 5
40 x 5
35 x (10)5
Belt Squat:
30 x 10
45 x 10
60 x 10
75 x 10
Russian KB Swing:
16 x 20
24 x 20
32 x (20)3
Power Clean:
20 x (1)3
30 x (1)3
50 x (1)2
60 x 1
50 x (1)3
70 x (1)2
80 x 1
70 x (1)3
90 x (1)2
100 x 1
100kg Power Clean
Wednesday, January 27, 2021
2021JAN27 (WEN 531 D3.W4)
Deadlift:
65 x 5
80 x 5
97.5 x 5
80 x (8)5
Belt Squat:
30 x 5
60 x 5
90 x 5
Russian KB Swing:
32 x 50/25/15/10/5
Snatch:
20 x (1)3
30 x (1)3
40 x (1)2
50 x 1
40 x 1
50 x 1
60 x 1
50 x 1
60 x 1
70 x 1
80 x M
80 x 1
50 x (1)5
80kg Snatch
Tuesday, January 26, 2021
2021JAN26 (WEN 531 D2.W4)
Axle Bench Press:
20 x 5
37.5 x 5
47.5 x 5
60 x 5
72.5 x 5
60 x (10)5
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x 5
Alternating Russian KB Swing:
24 x (10 L/R)
Russian KB Swing:
24 x 20
28 x 20
32 x 20
28 x 20
24 x 20
Monday, January 25, 2021
2021JAN25 (WEN 531 D1.W4)
Belt Squat:
30 x 5
50 x 5
62.5 x 5
75 x 5
62.5 x (10)5
Russian KB Swing:
24 x 20
32 x 20
24 x 20
32 x 20
28 x 20
24 x 20
32 x 20
28 x 20
24 x 20
32 x 25
28 x 25
24 x 25
Standing Band Pull Apart:
Purple x (20)3
Russian Double KB Swing:
12x2 x 10
16x2 x 10
20x2 x 10
24x2 x 10
KB Curl:
16x2 x 10
16x2 x 8
20x2 x 6
24x2 x 4
24kg x 2 Russian Double KB Swing x 10
Saturday, January 23, 2021
2021JAN23 (WEN 531 D4.W3)
Press:
20 x 5
30 x 5
40 x 5
50 x 5
57.5 x 3
65 x 5
35 x (10)5
Belt Squat:
30 x 10
45 x 10
60 x (10)4
KB Double Clean:
12x2 x 10
16x2 x 10
20x2 x 10
24x2 x 10
28x2 x 10
Chins:
bw x (5)5
Russian KB Swing:
32 x 25
32 x 20
32 x 15
32 x 10
32 x 5
28kg x 2 Double KB Clean x 10
Friday, January 22, 2021
2021JAN22 (WEN 531 D3.W3)
Deadlift:
62.5 x 5
82.5 x 5
102.5 x 5
122.5 x 5
137.5 x 3
155 x 7
80 x (8)5
Belt Squat:
30 x 10
45 x 8
60 x 6
75 x 10
90 x 8
105 x 6
Russian + American KB Swing:
32 x (10+10)5
Double KB Clean:
8x2 x 10
12x2 x 10
16x2 x 10
20x2 x 10
24x2 x 10
32kg Russian + American KB Swing x 10/10
Thursday, January 21, 2021
2021JAN21 (WEN 531 D2.W3)
Axle Bench Press:
20 x 5
50 x 5
70 x 5
90 x 5
102.5 x 3
115 x 5
50 x 10
70 x 10
60 x (10)3
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x 5
105 x 5
Bent Rows:
30 x 10
45 x 8
50 x 6
57.5 x 4
58.5 x 2
Dips:
bw x 10
bw + 8 x 8
bw + 12 x 6
bw + 16 x 4
bw + 20 x 2
Russian Double KB Swing:
16x2 x (10)6
Russian KB Swing:
32 x 10/15/20/25/30
Wednesday, January 20, 2021
2021JAN20 (WEN 531 D1.W3)
Belt Squat:
35 x 5
65 x 5
80 x 5
95 x 5
107.5 x 3
120 x 10
62.5 x (10)5
Alternating Russian KB Swing:
24 x (20)6
Russian KB Swing:
24 x 20
28 x 20
32 x 20
28 x 20
24 x 20
Russian Double KB Swing:
16x2 x (10)3
Standing Band Pull Apart:
Purple x (20)3
Tuesday, January 19, 2021
2021JAN19 (WEN 531 D4.W2)
Press:
20 x 5
27.5 x 5
37.5 x 5
47.5 x 3
55 x 3
60 x 8
35 x (10)5
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x 5
105 x 5
Russian KB Swing:
24 x 15
24 x 10
28 x 5
24 x 5
28 x 5
32 x 5
28 x 10
32 x 5
28 x 15
28 x 10
32 x 5
32 x 15
32 x 15
28 x 5
32 x 15
28 x 10
32 x 15
28 x 15
32 x 15
28 x 15
24 x 5
Chins:
bw x (5)5
Monday, January 18, 2021
2021JAN18 (WEN 531 D3.W2)
Deadlift:
20 x 5
62.5 x 5
82.5 x 5
102.5 x 5
112.5 x 3
130 x 3
140 x 8
80 x (8)5
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x (5)3
Russian KB Swing:
24 x 10/15
28 x 10/15
32 x 10/15/10/15
Alternating Russian KB Swing:
32 x (10 L/R)5
140kg x 8 Deadlift
Saturday, January 16, 2021
2021JAN16 (WEN 531 D2.W2)
Axle Bench Press:
20 x 10
45 x 10
60 x 10
85 x 3
97.5 x 3
110 x 8
60 x (10)5
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x 5
105 x 5
Russian KB Swing:
24 x 10/15/15/20/20/25
32 x (15)5
Dips:
bw x (10)5
110kg x 8 Axle Bench Press
Friday, January 15, 2021
2021JAN15 (WEN 531 D1.W2)
Belt Squat:
30 x 10
30 x 10
60 x 8
87.5 x 3
100 x 3
112.5 x 10
62.5 x (10)5
Russian KB Swing:
24 x 10/15/20/25/30
28 x 30/25/20/15/10
Snatch:
20 x 3
32.5 x 3
42.5 x 3
52.5 x 3
62.5 x 3
72.5 x (1)3
KB Front Squat:
12x2 x (10)3
KB Overhead Squat:
8x2 x (10)3
72.5kg Snatch
Thursday, January 14, 2021
2021JAN14 (WEN 531 D4.W1)
Press:
20 x 5
35 x 5
45 x 5
50 x 5
57.5 x 8
35 x (10)5
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x 5
Chins:
bw x (5)5
Russian KB Swing:
16 x 20
20 x 20
24 x 20
28 x 20
32 x 20
Alternating KB Snatch:
12 x 5 L/R
16 x 5 L/R
20 x 5 L/R
24 x 5 L/R
28 x 5 L/R
KB Swing:
32 x (20)5
Russian Double KB Swing:
12x2 x 25/15/10
Bent Rows:
30 x 10
40 x 10
45 x 10
Wednesday, January 13, 2021
2021JAN13 (WEN 531 D3.W1)
Deadlift:
20 x 5
45 x 5
65 x 5
85 x 5
105 x 5
122.5 x 5
137.5 x 8
80 x (8)5
Belt Squat:
30 x 10
45 x 8
60 x 6
75 x 5
90 x 5
105 x 3
120 x 1
Russian KB Swing:
24 x 25
28 x 25
32 x 25
28 x 25
24 x 25
Alternating Russian KB Swing:
16 x 20 L/R
16 x 12 L/R
16 x 5 L/R
137.5kg x 8 Deadlift
Tuesday, January 12, 2021
2021JAN12 (WEN 531 D2.W1)
Axle Bench Press:
20 x 5
40 x 5
60 x 5
80 x 5
90 x 5
102.5 x 10
60 x (10)5
Belt Squat:
30 x 5
45 x 5
60 x 6
75 x 5
90 x 5
105 x 5
Russian KB Swing:
16 x (25)2
24 x (25)2
32 x (25)2
KB Double Clean:
8 x 10
12 x 10
16 x 10
20 x 10
24 x 10
Power Clean:
30 x 3
50 x 3
60 x 3
40 x 3
60 x 3
70 x 3
Russian KB Swing:
32 x 15/10/20/15/25/20
70kg x 3 Power Clean
Monday, January 11, 2021
2021JAN11 (WEN 531 D1.W1)
Belt Squat:
42.5 x 5
62.5 x 5
87.5 x 5
95 x 5
107.5 x 10
62.5 x (10)5
Reverse Hyper Leg Curl:
40 x (10)5
Russian KB Swing:
16 x 25
20 x 20
24 x 15
28 x 10
32 x 5
32 x 5
28 x 10
24 x 15
20 x 20
16 x 25
16 x 25
20 x 20
24 x 15
28 x 10
32 x 5
32 x 5
28 x 10
24 x 15
20 x 20
16 x 25
16 x 25
20 x 20
24 x 15
28 x 10
32 x 5
Snatch:
20 x 3
30 x 3
40 x 3
50 x 3
60 x 3
70 x 3
Russian KB Swing:
24 x 15
24 x 15
28 x 10
28 x 15
32 x 10
32 x 15
32 x 10
70kg Snatch
Saturday, January 9, 2021
2021JAN09 (WEN 531 D4.W3)
Press:
20 x 5
37 x 5
47 x 5
54 x 3
60 x 8
32 x (10)5
Belt Squat:
30 x 5
60 x 5
75 x 5
90 x 5
105 x 5
Chins:
bw x 5
bw + 5 x 5
bw + 10 x 5
bw + 15 x 5
bw + 20 x 5
Russian KB Swing:
16 x 50
20 x 40
24 x 30
28 x 20
32 x 10
32 x 50/25/15/10
Friday, January 8, 2021
2021JAN08 (WEN 531 D3.W3)
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x 5
Deadlift:
20 x 5
50 x 5
78 x 5
93 x 5
108 x 5
122 x 3
137 x 8
72 x (8)5
Pull Up:
bw x 5
bw + 8 x 4
bw + 10 x 3
bw + 12 x 2
bw + 14 x 1
Russian KB Swing:
16 x 25
20 x 25
24 x 24
28 x 24
32 x 24
Standing Band Pull Apart:
Purple x (20)3
Russian KB Swing:
32 x 20
28 x 20
24 x 20
20 x 20
16 x 20
Thursday, January 7, 2021
2021JAN07 (WEN 531 D2.W3)
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x 5
Axle Bench Press:
20 x (5)2
41 x 5
61 x 5
81 x 5
93 x 3
103 x 9
54 x (10)3
Russian KB Swing:
16 x 20
20 x 15
24 x 10
28 x 5
20 x 20
24 x 15
28 x 10
32 x 5
16 x 20
20 x 15
24 x 10
28 x 5
Dips:
bw x (10)3
Russian KB Swing:
32 x 10
28 x 10
24 x 10
20 x 10
16 x 10
28 x 10
24 x 10
20 x 10
16 x 10
24 x 10
20 x 10
16 x 10
103kg x 9 Axle Bench Press
Wednesday, January 6, 2021
2021JAN06 (WEN 531 D1.W3)
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x 5
60 x 5
30 x 5
Back Squat:
20 x 5
55 x 5
75 x 5
95 x 5
115 x 5
130 x 3
140 x 3
77 x (10)3
Russian KB Swing:
16 x 15
20 x 10
24 x 5
20 x 15
24 x 10
28 x 5
16 x 15
20 x 10
24 x 5
140kg x 3 Back Squat
Tuesday, January 5, 2021
2021JAN05 (WEN 531 D4.W2)
Press:
20 x 5
34 x 5
44 x 3
50 x 3
57 x 8
32 x (10)5
Belt Squat:
30 x 5
60 x 5
75 x 5
90 x (5)2
Russian KB Swing:
16 x 30
20 x 30
24 x 30
20 x 30
16 x 30
Pull Up:
bw x (5)5
Standing Band Pull Apart:
Purple x (20)3
Russian KB Swing:
28 x 15/20/15
Monday, January 4, 2021
2021JAN04 (WEN 531 D3.W2)
Deadlift:
50 x 3
70 x 3
85 x 3
101 x 3
115 x 3
130 x 8
72 x (8)5
Belt Squat:
30 x 5
45 x 5
60 x 5
76 x 5
90 x 5
Alternating Russian KB Swing:
12 x 30
16 x 30
12 x 30
16 x 30
12 x 30
130kg x 8 Deadlift
Sunday, January 3, 2021
2021JAN03 (WEN 531 D2.W2)
Axle Bench Press:
20 x 5
56 x 5
76 x 3
86 x 3
97 x 10
54 x (10)3
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x 5
Russian KB Swing:
16 x (20)2
20 x 20
16 x (20)2
Dips:
bw x 10/8/6/4/2
Chins:
bw x 5/4/3/2/1
Russian KB Swing:
16 x 20
20 x 20
24 x 20
20 x 20
16 x 20
Saturday, January 2, 2021
2021JAN02 (WEN 531 D1.W2)
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x 5
Back Squat:
20 x 5
47 x 5
67 x 5
87 x 5
107 x 3
122 x 3
138 x 5
77 x (10)5
Russian KB Swing:
16 x (25)4
138kg x 5 Back Squat
Friday, January 1, 2021
2021JAN01 (WEN 531 D4.W1)
Belt Squat:
30 x 5
45 x 5
60 x 5
75 x 5
90 x 5
Press:
20 x 5
31 x 5
41 x 5
47 x 5
54 x 8
32 x (10)5
Pull Up:
bw x (1)5
bw x 1/2/2
bw x 1/2/3
bw x 2/3/4
bw x 3/4/5
Subscribe to:
Posts (Atom)