2021FEB28 (CONWEN D7.W1.C1)

Belt Squat:

30 x 10

45 x 8

60 x 6

75 x 4

90 x (3)3

Back Squat to Snatch Balance:

20 x 3

30 x 3

40 x 3

50 x 2

575 x 1

62.5 x 1

Snatch:

67.5 x 1

72.5 x 1

75 x 1

80 x 1

82.5 x 1

82.5kg Snatch

Clean + Split Jerk:

50 x (1+1)3

55 x (1+1)3

60 x (1+1)2

65 x (1+1)1

72.5 x (1+1)1

80 x (1+1)1

87.5 x (1+1)1

95 x (1+1)1

100 x (1+1)1

105 x (1+1)1

105kg Clean + Split Jerk

Front Squat:

60 x 3

75 x 3

90 x 3

2021FEB27 (CONWEN D6.W1.C1)

Press:

20 x 5

30 x 5

40 x 5

50 x 5

55 x 5

Belt Squat:

30 x 10

45 x 8

60 x 6

75 x 6

90 x 6

Press:

50 x (5)5

Chins:

bw x 5

bw + 5 x 5

bw + 10 x 5

bw + 15 x 5

bw + 20 x 5

Russian KB Swing:

32 x 10

32 x 15

32 x 20

32 x 25

32 x 30

Heavy Hammer:

5# x 10 L/R

6.25# x 8 L/R

7.5# x 6 L/R

2021FEB26 (CONWEN D5.W1.C1)

Belt Squat:

30 x 10

45 x 8

60 x 6

75 x 3

90 x 3

105 x (3)3

Press:

20 x 10

30 x 8

40 x 6

45 x 3

47.5 x 3

50 x (3)3

Snatch Pull:

67.5 x 3

72.5 x 3

80 x 3

90 x (3)3

Clean Pull:

82.5 x 3

87.5 x 3

97.5 x 3

110 x (3)3

2021FEB25 (CONWEN D4.W1.C1)

Axle Bench Press:

20 x 10

50 x 10

62.5 x 8

75 x 5

85 x 5

95 x 10

75 x 5

85 x 5

Belt Squat:

30 x 10

45 x 10

60 x 8

75 x 5

85 x 5

95 x 5

Bent Row:

20 x 5

50 x 5

62.5 x 5

75 x 5

85 x 5

95 x 5

75 x 5

85 x 5

95 x 5

Dips:

bw x (5)3

Chins:

bw x (5)3

2021FEB24 (CONWEN D3.W1.C1)

Power Clean + Power Jerk:

30 x (1+1)3

50 x (1+1)3

60 x (1+1)3

65 x (1+1)3

77.5 x (1+1)1

82.5 x (1+1)1

87.5 x (1+1)1

Belt Squat:

30 x 5

45 x 5

60 x 3

75 x 3

90 x (3)3

Clean + Power Jerk:

65 x ((1+1)2)3

RDL:

90 x (3)

Clean Pull:

97.5 x (3)3

87.5kg Power Clean + Power Jerk

2021FEB23 (CONWEN D2.W1.C1)

Belt Squat:

30 x 5

45 x 5

60 x 5

75 x 5

90 x 5

100 x 20

Russian KB Swing:

32 x 5

32 x 10

32 x 15

32 x 20

32 x 25

32 x 30

32kg x 30 Russian KB Swing

Belt Squat:

90 x (5)5

Russian KB Swing:

16x2 x 10

20x2 x 10

24x2 x 10

28 x 10

32 x 10

Chins:

bw x 5/6/7/8/9

Heavy Hammer:

2.5# x 10 L/R

3.75# x 10 L/R

5# x 10 L/R

Standing Plate Cuban Curl:

1.25 x (10)3

2021FEB22 (CONWEN D1.W1.C1)

Power Snatch:

20 x 3

30 x 3

40 x 3

45 x 3

50 x 3

57.5 x 3

62.5 x 1

67.5 x 1

72.5 x 1

Snatch:

55 x (2)3

Snatch Pull:

80 x (3)3

Belt Squat:

30 x 5

45 x 5

60 x 4

75 x 3

90 x 3

105 x (3)3

RDL:

20 x 3

50 x 3

70 x 3

90 x 3

72.5kg Power Snatch

2021FEB21

Belt Squat:

30 x 10

45 x 10

60 x 10

Axle Bench Press:

15 x 10

30 x 10

60 x 10

2021FEB20

Clean Deadlift:

50 x (5)2

70 x 4

100 x 3

120 x 2

4 Tile Deficit Clean Deadlift:

140 x (1)9

160 x 1 * dmax

Russian KB Swings:

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

160kg 4 Tile Deficit Clean Deadlift

2021FEB19

Back Squat:

20 x 5

50 x 1

70 x 1

90 x 1

70 x 1

90 x 1

110 x 1

90 x 1

110 x 1

130 x 1

KB Press:

12x2 x 5

16x2 x (5)3)

20x2 x (5)3

24x2 x (5)3

Belt Squat:

45 x 5

60 x 5

75 x 5

90 x (5)3

No Contact Muscle Snatch:

30 x 3

40 x 2

50 x 1

40 x 3

50 x 2

60 x 1

130kg Back Squat

2021FEB18

Pull Up:

bw x (5)5

Dips:

bw x 5

KB Thruster:

16x2 x (5)5

Chins:

bw x (5)5

KB Bench Press:

16x2 x 6

16x2 x 8

16x2 x 10

16x2 x 12

16x2 x 14

Belt Squat:

30 x 10

45 x 8

60 x 6

75 x 4

90 x 2

2021FEB17

Clean Deadlift:

50 x 3

70 x 3

90 x 3

110 x 3

130 x 3

150 x 3

170 x 2

190 x M

Press:

20 x 5

30 x 3

40 x 1

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

Belt Squat:

30 x (10)2

45 x 8

60 x 6

Power Clean:

40 x (1)3

50 x (1)3

60 x (1)3

70 x (1)3

80 x (1)3

90 x (1)3

100 x (1)3

100kg Power Clean

2021FEB16

Axle Bench Press:

20 x 5

40 x 5

60 x 3

80 x 1

50 x 5

70 x 3

90 x 1

60 x 5

80 x 1

100 x 1

Back Squat:

20 x 3

40 x 3

60 x 3

80 x 3

100 x (3)6

Snatch:

30 x 3

50 x 2

60 x 1

50 x 3

70 x 2

80 x 1

60 x 3

80 x 2

90 x 1

KB Suitcase Swing:

12x2 x (10)4

16x2 x (10)3

Standing Band Pull Apart:

green x 20

purple x 20

Standing Band Tricep Extension:

purple x 20

green x 20

90kg Snatch

2021FEB14 (WEN 531 D3.W4.C2)

Deadlift:

50 x (5)2

70 x 5

85 x 5

102.5 x 5

85 x (8)3

Belt Squat:

30 x (5)2

45 x 5

60 x 5

75 x 5

Back Squat:

20 x (5)2

30 x 5

40 x 5

50 x (5)4)

Russian KB Swing:

24 x 20

28 x 20

32 x 20

32kg x 20 Russian KB Swing

2021FEB13 (WEN 531 D2.W4.C2)

Axle Bench Press:

20 x 5

32.5 x 5

52.5 x 5

65 x 5

80 x 5

65 x (10)5

Russian KB Swing:

24 x 10

28 x 10

32 x 10

24 x 15

28 x 15

32 x 15

24 x 20

28 x 20

32 x 20

Belt Squat:

30 x 5

45 x 5

60 x (5)3

2021FEB12 (WEN 531 D1.W4.C2)

Belt Squat:

35 x (5)2

55 x 5

67.5 x 5

82.5 x 5

67.5 x (10)5

Power Clean:

30 x (3)5

40 x 3

50 x 3

60 x 3

70 x 3

80 x 3

90 x (1)2

100 x 1

100kg Power Clean

2021FEB12 (WEN 531 D1.W4.C2)

Press:

20 x (5)2

35 x 5

45 x 5

55 x 5

62.5 x 5

70 x (2)5

37.5 x (10)5

Belt Squat:

30 x (5)2

40 x 5

45 x (5)2

60 x (5)2

Chins:

bw x (5)5

Russian KB Swing:

32 x 10

32 x 15

32 x 20

32 x 25

32 x 30

2021FEB10 (WEN 531 D3.W3.C2)

Deadlift:

50 x 5

70 x 5

90 x 5

110 x 5

130 x 5

145 x 3

162.5 x (1)8

85 x (8)5

Belt Squat:

30 x (5)2

45 x (5)2

60 x (5)2

75 x 5

KB Seal Row:

16x2 x (10)5

Russian KB Swing:

16x2 x (10)5

16 x 10

20 x 10

24 x 10

28 x 10

32 x 10 

2021FEB09 (WEN 531 D2.W3.C2)

Axle Bench Press:

20 x 10

57.5 x 10

77.5 x 8

97.5 x 5

112.5 x 3

125 x 2

125 x 1

125 x 2

125 x (1)2

65 x (10)5

Belt Squat:

30 x 10

45 x 10

60 x (8)3

Russian KB Swing:

24 x 10

28 x 10

32 x 10

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

32kg x 30 Russian KB Swing

2021FEB08 (WEN 531 D1.W3.C2)

Belt Squat:

30 x 10

45 x 10

60 x 10

75 x 8

90 x 6

102.5 x 5

115 x 3

130 x 8/2

67.5 x (10)5

Back Squat to Snatch Balance:

20 x (3)5

30 x 3

40 x 3

50 x 3

Snatch:

30 x 3

50 x 2

40 x 3

60 x 2

50 x 3

70 x 2

60 x 3

80 x 2

70 x 3

90 x 1

Alternating Russian KB Swing:

24 x (10 L/R)5

Standing Band Pull Apart:

Purple x (20)5

90kg Snatch

2021FEB07 (WEN 531 D4.W2.C2)

Press:

20 x (5)2

37.5 x 5

47.5 x 5

50 x 3

57.5 x 3

62 x (2)5

37.5 x (10)5

Belt Squat:

30 x (5)2

45 x (5)2

60 x (5)3

Pull Up:

bw x (2)5

bw x (5)5

Russian KB Swing:

24 x 20

28 x 20

32 x 20

28 x 20

24 x 20

Power Clean:

30 x 3

40 x 3

50 x 3

60 x 3

70 x 3

80 x (1)3

90 x (1)2

102 x 1

102kg Power Clean

2021FEB06 (WEN 531 D3.W2.C2)

Deadlift:

60 x 5

80 x 5

100 x 5

120 x 3

137.5 x 3

155 x (2)5

85 x (8)5

Belt Squat:

30 x 10

45 x 10

60 x 10

60 x 8

60 x 6

60 x 10

Russian KB Swing:

24 x 30

24 x 25

24 x 20

24 x 15

24 x 10

Snatch:

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

81 x 1

70 x 1

60 x 1

50 x 1

81kg Snatch

2021FEB05 (WEN 531 D2.W2.C2)

Axle Bench Press:

20 x 10

52 x 8

72 x 6

92 x 3

105 x 3

117.5 x (2)5

65 x (10)5

Belt Squat:

30 x 10

45 x 8

60 x (6)3

Power Clean:

30 x 3

40 x 3

50 x 3

50 x 3

70 x 3

80 x 2

90 x 1

100 x 1

Russian KB Swing:

32 x (20)10

KB Clean:

16x2 x 5 L/R

20x2 x 5 L/R

24x2 x (5 L/R)3

KB Seal Row:

24x2 x (10)3

100kg Power Clean

2021FEB04 (WEN 531 D1.W2.C2)

Belt Squat:

30 x 10

45 x 10

60 x 8 

75 x 8

95 x 3

110 x 3

122.5 x 10

67.5 x (10)5

Back Squat to Snatch Balance:

20 x (3)7

Snatch:

30 x 3

40 x 2

50 x 1

40 x 3

50 x 2

60 x 1

70 x 1

80 x 1

Russian KB Swing:

32 x (20)5

80kg Snatch

2021FEB03 (WEN 531 D4.W1.C2)

Press:

20 x (5)2

37.5 x 5

47.5 x 5

55 x 5

62.5 x 6/2/2

37.5 x (10)5

Belt Squat:

30 x (5)2

45 x (5)2

60 x (5)2

Chins:

bw x (5)5

KB Seal Row:

12x2 x 10

16x2 x 10

20x2 x 10

24x2 x 10

28x2 x 10

Russian KB Swing:

32 x 10

32 x 15

32 x 20

32 x 25

32 x 30

Power Clean:

30 x (3)2

40 x 3

50 x 2

60 x 1

70 x 1

80 x 1

90 x 1

90kg Power Clean

2021FEB02 (WEN 531 D3.W1.C2)

Deadlift:

52.5 x 5

72.5 x 5

92.5 x 5

112.5 x 5

130 x 5

145 x 8

85 x (8)5

Belt Squat:

30 x (5)2

45 x (5)2

60 x (5)5

Snatch:

30 x (3)5

42.5 x 2

55 x 1

50 x 3

62.5 x 2

75 x (C)2

75 x M

75 x 1

70 x (1)2

80 x 1

80kg Snatch

2021FEB01 (WEN 531 D2B.W1.C2)

Axle Bench Press:

20 x 10

45 x 10

65 x 10

85 x 5

97.5 x 5

112.5 x 6/2/2

65 x (10)5

Belt Squat:

30 x 10

45 x 10

60 x (10)3

Power Clean:
30 x 3

40 x 3

50 x 3

60 x 3

70 x 3

80 x 2

90 x 1

100 x 1

Russian KB Swing:

24 x 20

28 x 20

32 x (20)9

100kg Power Clean