One More Kilo
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THE PLATFORM
Wednesday, December 21, 2022
2022DEC21
Close Grip Bench Press:
20(5)4
50(5)2
60(5)2
70(5)2
Hand Release Pull Up:
bw(5)2
Hand Release Chins:
bw(5)2
Pull Up:
bw(5)
Chins:
bw(5)
Dips:
bw(10)4
12(10)
Russian KB Swing:
12(20)3
12kg Dips
Tuesday, December 20, 2022
2022DEC20
KB Goblet Squat:
8(10)
12(10)
16(10)
Bulgarian Lunges:
bw(10)3
Belt Squat:
30(10)
40(10)
50(10)
60(10)
70(10)
Back Squat:
20(5)3
50(5)2
70(5)
90(3)
110(1)
130(5)
130kg Back Squat
Sunday, December 18, 2022
2022DEC18
Close Grip Bench Press:
20(10)3
50(5)2
Reverse Hyper Rows:
60(10)5
Pull Up:
bw(1)5
Chins:
bw(1)5
Dips:
bw(10)4
12(10)
12kg Dips
Saturday, December 17, 2022
2022DEC17
Bulgarian Lunges:
bw(10)3
Belt Squat:
30(10)3
45(10)
Front Squat:
20(3)3
Back Squat:
20(5)3
70(5)
100(5)
120(5)
140(5)
140kg Back Squat
Friday, December 16, 2022
2022DEC16
Close Grip Bench Press:
20(5)5
60(5)3
Pull Up:
bw x 1/2/3/4/5
Press:
20(5)5
Reverse Hyper One Arm Row:
60(5)3
Dips:
bw(10)5
KB Reverse Dips:
12(10)
16(10)
20(10)
16(10)
12(10)
Thursday, December 15, 2022
2022DEC15
KB Goblet Squat:
8(10)2
12(10)2
Belt Squat:
15(10)2
30(10)
45(10)
Back Squat:
20(5)2
40(5)
60(5)
80(5)
100(5)
120(5)
140(5)
140kg Back Squat
Tuesday, December 13, 2022
2022DEC13
Belt Squat:
15(10)
30(10)
45(10)
60(10)
Bulgarian Lunges:
bw(10)4
Back Squat:
20(5)4
50(5)
70(5)
90(5)
110(5)
130(5)
130kg Back Squat
Monday, December 12, 2022
2022DEC12
Close Grip Bench Press:
20(5)4
60(5)2
100(3)2
Chins:
bw(5)4
Reverse KB Dips:
8(10)
12(10)
16(10)
20(10)
Dips
bw(10)4
Saturday, December 10, 2022
2022DEC10
Belt Squat:
30(10)2
40(10)
50(10)
60(10)
Back Squat:
20(5)2
40(5)
70(5)
90(5)
120(5)
120kg Back Squat
Friday, December 9, 2022
2022DEC09
Press:
20(5)
20(10)5
Chins:
bw(1)
5(2)
10(3)
15(4)
20(5)
Reverse KB Dips:
12(10)
16(10)
20(10)
24(10)
Dips
bw(10)4
Seated Wrist Curl:
20(20)3
CoC:
T(10)3
Thursday, December 8, 2022
2022DEC08
Bulgarian Lunges:
bw(10)3
KB Goblet Squat:
8(10)3
Back Squat:
20(5)2
50(5)2
70(5)
100(5)
120(5)
140(5)
Belt Squat:
30(10)
45(10)
60(10)
140kg Back Squat
Wednesday, December 7, 2022
2022DEC07
Press:
20(5)
30(4)
40(3)
50(2)
60(1)
Chins:
bw(5)
5(4)
10(3)
15(2)
20(1)
Hang High Pull:
20(10)
30(10)
40(10)
Plate Cuban Curl:
1.25 x 10/15/20
Dips:
bw x 10/15/20
Heavy Hammer:
5#(10)3
CoC:
T(10)3
Tuesday, December 6, 2022
2022DEC06
Belt Squat:
15(10)2
30(10)2
45(10)
60(10)
Bulgarian Lunges:
bw(10)2
Back Squat:
20(5)4
50(5)2
70(5)
100(5)
120(5)
120kg Back Squat
Monday, December 5, 2022
2022DEC05
Reverse KB Dips:
8(10)
12(10)
16(10)
Pull Up:
bw x 1/2/3
Close Grip Bench Press:
20(10)4
Dips:
bw x 5/10/20
Plate Cuban Curls:
1.25 x 10/15/20
Seated Wrist Curl:
20(20)3
CoC:
T(10)3
Sunday, December 4, 2022
2022DEC04
Belt Squat:
20(10)2
35(10)2
40(10)2
55(10)2
Bulgarian Lunges:
bw(10)4
Back Squat:
20(5)2
40(5)2
60(5)2
80(5)2
Dips:
bw(10)
Tuesday, November 29, 2022
2022NOV29
Back Squat:
20(5)2
50(5)5
Front Squat:
20(5)2
40(5)2
Monday, November 28, 2022
2022NOV28
Pull Up:
bw x 1/2/3/4/5
Burpee:
bw x 1/2/3/4/5
Saturday, November 19, 2022
2022NOV19
Bulgarian Lunges:
bw(10)3
Belt Squat:
20(10)
40(10)
60(10)
80(10)
75(10)
60(10)
55(10)
Back Squat:
20(5)3
50(5)
70(4)
100(3)
120(2)
150(1)
150kg Back Squat
Friday, November 18, 2022
2022NOV28
Close Grip Bench Press:
20(5)4
40(5)2
60(5)2
80(5)2
Pull Up:
bw x 1/2/3/4/5
8 x 1/2/3/4/5
Dips:
bw(10)4
bw(21)
KB Reverse Dips:
8(10)
12(10)
16(10)
20(10)
Thursday, November 17, 2022
2022NOV17
Bulgarian Lunges:
bw(10)3
KB Goblet Squat:
8(10)
12(10)
16(10)
Back Squat:
20(5)3
50(5)
70(5)
100(5)
120(5)
Belt Squat:
25(10)2
50(10)
60(10)
70(10)
120kg Back Squat
Wednesday, November 16, 2022
2022NOV16
Close Grip Bench Press:
20(5)5
50(5)
60(5)
70(5)
80(5)
Chins:
bw x 1/2/3/4/5
KB Reverse Dips:
8(10)
12(10)
16(10)
20(10)
Dips:
bw(10)4
bw(20)
Tuesday, November 15, 2022
2022NOV15
Swim Reverse Hyper:
bw(10)3
Bulgarian Lunges:
bw(10)3
KB Goblet Squat:
8(10)3
Reverse Hyper (Roller):
40(10)2
50(10)2
60(10)
Belt Squat:
25(10)
40(10)
50(10)
65(10)
Monday, November 14, 2022
2022NOV14
Alternating KB Press:
8(5)
12(5)2
16(5)2
20(5)2
Chins:
bw(5)7
Sunday, November 13, 2022
2022NOV13
Bulgarian Lunges:
bw(10)2
8(10)2
Belt Squat:
25(10)2
50(10)2
75(10)4
Back Squat:
20(5)2
50(5)2
70(5)
90(5)
110(5)
130(4)
150(3)
130kg Back Squat
Saturday, November 12, 2022
2022NOV12
Close Grip Bench Press:
20(10)
30(10)
50(10)
70(10)
80(8)
90(6)
100(4)
110(2)
Pull Up:
bw(5)4
Chins:
bw(5)4
Dips:
bw(10)4
16(5)
20(5)
24(5)
bw(10)
Friday, November 11, 2022
2022NOV11
Belt Squat:
25(10)2
40(10)
50(10)
65(10)
75(10)
Reverse Hyper (Strap):
40(10)2
50(10)
60(10)
70(10)
80(10)
Back Squat:
20(5)
50(5)
70(5)
100(4)
120(3)
120kg Back Squat
Thursday, November 10, 2022
2022NOV10
Close Grip Bench Press:
20(5)3
50(5)
70(5)
KB Reverse Dips:
12(10)3
16(10)
Dips:
bw(10)4
16(10)
24(10)
Reverse Hyper Rows:
55(10)4
Wednesday, November 9, 2022
2022NOV09
Bulgarian Lunges:
bw(10)3
KB Goblet Squat:
8(10)
12(10)
16(10)
Back Squat:
20(3)3
70(3)2
100(3)
120(2)
140(1)
Belt Squat:
25(10)3
50(10)2
75(10)
100(10)
Reverse Hyper Straps:
40(10)2
140kg Back Squat
Tuesday, November 8, 2022
2022NOV08
Close Grip Bench Press:
20(5)
40(5)
60(5)
80(5)
100(5)
120(1)
Pull Up:
bw(5)4
Dips:
bw(10)5
16(10)
Chins:
bw(5)4
KB Pullover:
8(10)
KB Tricep Extension:
8(10)
Monday, November 7, 2022
2022NOV07
Belt Squat:
10(10)
20(10)
30(10)
40(10)
50(10)
60(10)
70(10)
80(10)
Back Squat:
20(3)
50(3)
70(3)
100(3)
120(3)
140(2)
160(1)
Reverse Hyper (Strap):
40(10)
60(10)
80(10)
Saturday, November 5, 2022
2022NOV05
Banded Close Grip Bench Press:
20 x (5)2
60 x (5)2
80 x 5
100 x 3
Friday, November 4, 2022
2022NOV04
Bulgarian Lunges:
bw x (10)4
KB Goblet Squat:
8 x (10)4
Back Squat:
20 x (5)2
40 x (5)2
60 x 5
80 x 5
100 x 3
120 x 1
100 x 5
120 x 3
140 x 1
140kg Back Squat
Thursday, November 3, 2022
2022NOV03
Banded Bench Press:
Purple(20) x (5)2
Purple(40) x (5)2
Purple(60) x (5)2
Pull Ups:
bw x 6/5/4/3/2/1
Dips:
bw x (10)5
Strap Tricep Extension:
bw x (5)4
KB Pullover + Skull Crusher:
8 x (10+10)1
12 x (10+10)2
Dips
Wednesday, November 2, 2022
2022NOV02
Bulgarian Lunges:
bw x (10)3
KB Goblet Squat:
8 x (10)3
Swim Reverse Hyper:
bw x (10)3
Reverse Hyper (Strap):
50 x (10)3
Back Squat:
20 x (3)3
50 x (3)2
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
160 x 1
160kg Back Squat
Tuesday, November 1, 2022
2022NOV01
Banded Close Grip Bench Press:
Purple(20) x 5
Purple(30) x 5
Purple(40) x 5
Purple(50) x 5
Purple(60) x 5
Chins:
bw x 5
5 x 5
10 x 5
15 x 5
20 x (1)5
KB Pullovers:
8 x 10
12 x 10
16 x 10
20 x 10
Banded Close Grip Bench Press:
Purple(70) x 5
Purple(80) x 5
Purple(90) x 5
Reverse KB Dips:
20 x (10)3
Dips:
bw x (10)3
Monday, October 31, 2022
2022OCT31
Goblet Squat:
8(10)4
Bulgarian Lunges:
bw(10)4
Swim Reverse Hyper:
bw(10)4
Back Squat:
20(3)4
50(3)
70(3)
90(3)
110(3)
130(3)
150(2)
150(3)
150(4)
Reverse Hyper (Strap):
30(10)
50(10)
60(10)
150kg Back Sqaut
Sunday, October 30, 2022
2022OCT30
Pull Ups:
bw x 5
5 x 4
10 x 3
15 x 2
20 x 1
Chins:
bw x 5
5 x 4
10 x 3
15 x 2
20 x 1
Banded Close Grip Bench Press:
Purple(20) x 5
Purple(40) x 5
Purple(60) x 4
Purple(80) x 3
Purple(100) x (2)6
KB Overhead Tricep Extension:
8 x (10)3
Reverse Hyper Pull Over:
30 x 10
40 x 10
50 x 10
60 x 10
Saturday, October 29, 2022
2022OCT29
KB Goblet Squat:
8 x (10)2
16 x 10
Bulgarian Lunges:
bw x (10)4
Back Squat:
20 x (3)3
50 x (3)2
70 x (3)2
100 x 3
120 x 3
140 x 3
160 x (1)3
Power Clean:
50 x (1)2
80 x (1)2
110 x (1)2
160kg Back Squat
Friday, October 28, 2022
2022OCT28
Close Grip Bench Press:
20 x (10)3
Reverse Hyper Rows:
30 x (10)3
Banded Close Grip Bench:
Purple(20) x (10)2
Purple(40) x (10)2
Purple (60) x 8
Purple (80) x 6
Purple (100) x 2
Banded Reverse Hyper Rows:
Purple(30) x 10
Purple2(30) x 10
Dips:
bw x (10)5
KB Pullovers:
8 x 10
12 x 10
16 x 10
Banded Bent Rows:
Purple x (10)2
Thursday, October 27, 2022
2022OCT27
Bulgarian Lunges:
bw x (10)4
KB Goblet Squat:
8 x (10)4
Back Squat:
20 x (3)2
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3
20 x 3
70 x 3
120 x 3
140 x 3
Snatch:
20 x (3)2
30 x 3
40 x 3
50 x 3
60 x 2
70 x 2
80 x 2
140kg Back Squat
Wednesday, October 26, 2022
2022OCT26
Reverse Band Pec Deck:
Green x (20)3
KB Reverse Dips:
8 x 10
12 x 10
16 x 10
20 x 10
Dips:
bw x (10)5
Banded Dips:
Purple x 10
Purple2 x 10
Tuesday, October 25, 2022
2022OCT25
Pull Up:
bw x (5)4
Chins:
bw x (5)4
Bulgarian Lunges:
bw x (10)4
Back Squat:
20 x (3)4
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
160 x 1
160kg Back Squat
Monday, October 24, 2022
2022OCT24
Bulgarian Lunges:
bw x (10)3
Goblet Squat:
5 x (10)3
Swim Reverse Hyper:
bw x (10)3
Clean + Jerk:
20 x (1+1)1
30 x (1+1)2
40 x (1+1)2
50 x (1+1)2
70 x C
70 x (1+1)2
Back Squat:
20 x (5)6
60 x 4
100 x 3
140 x 2
140kg Back Squat
Sunday, October 23, 2022
2022OCT24
Bulgarian Lunges:
bw x (10)4
Seated Good Morning:
5 x (10)4
Box Jump:
6" x 3
12" x 3
18" x 3
24" x 3
Back Squat:
20 x (5)3
Snatch:
30 x (1)4
50 x (2)2
60 x (2)2
70 x (2)2
80 x (2)2
90 x 1
90kg Snatch
Saturday, October 22, 2022
2022OCT22
Bulgarian Lunges:
bw x (10)4
Goblet Squat:
5 x 10
10 x 10
15 x 10
20 x 10
Swim Reverse Hyper:
bw x (20)4
Back Squat:
20 x (3)4
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3
Reverse Hyper Reverse Dips:
30 x (10)4
Dips:
bw x (10)3
Banded Dips:
bw + Purple x (10)2
bw + Purple x 6
Banded Dips
Friday, October 21, 2022
2022OCT21
Bulgarian Lunges:
bw x (10)4
Goblet Squat:
5 x 10
10 x 10
15 x 10
20 x 10
Pull Up:
bw x (5)4
Chins
:
bw x (5)4
Back Squat:
20 x 3
30 x 3
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
100 x 3
120 x 3
140 x 2
140kg Back Squat
Thursday, October 20, 2022
2022OCT20
Kang Squat:
20 x (3)3
Back Squat:
20 x (3)2
40 x 3
Wednesday, October 19, 2022
2022OCT19
Bulgarian Lunges:
bw x (10)4
Goblet Squat:
5 x 10
8 x 10
10 x 10
15 x 10
Swim Reverse Hyper:
bw x (10)4
Elephant Walk:
bw x (10)4
Clean + Jerk:
30 x (1+1)1
50 x (1+1)1
70 x (1+1)1
90 x (1+1)1
Back Squat:
20 x (3)4
50 x 3
70 x 2
90 x 1
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
150kg Back Squat
Tuesday, October 18, 2022
2022OCT18
Bulgarian Lunges:
bw x (10)4
Goblet Squat:
5 x 10
10 x 10
12 x 10
15 x 10
Snatch Grip Overhead Squat:
20 x (3)4
Back Squat:
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)2 * Paused
Trap Bar Reverse Dips:
50 x (10)5
Dips:
bw x (10)5
Snatch:
30 x (1)2
40 x (1)2
50 x (1)2
60 x (1)2
70 x M
70 x (1)2
120kg Paused Back Squat
Monday, October 17, 2022
2022OCT17
Bulgarian Lunges:
bw x (10)4
Goblet Squat:
5 x 10
10 x 10
12 x 10
16 x 10
Swim Reverse Hyper:
bw x (10)4
Kang Squat:
20 x 3
30 x 3
40 x 3
50 x 3
Elephant Walk:
bw x (10)4
Clean + Jerk:
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
90kg Clean + Jerk
Sunday, October 16, 2022
2022OCT16
Close Grip Bench Press:
20 x (5)2
40 x (5)2
60 x (5)2
80 x (5)2
Bent Rows:
20 x (5)5
6 Block Snatch:
20 x (1)2
30 x (1)2
40 x (1)2
50 x (1)2
60 x (1)2
70 x (1)2
70kg Block Snatch
Saturday, October 15, 2022
2022OCT15
Bulgarian Lunges:
bw x (10)4
Goblet Squat:
8 x (10)2
Back Squat:
20 x (3)3
KB Front Squat:
8 x (10)2
KB Reverse Dips:
8 x 10
16 x 10
24 x 10
32 x 10
28 x 10
Dips:
bw x (10)5
Back Squat:
20 x (3)5
70 x 3
120 x 2
170 x 1
170kg Back Squat
Friday, October 14, 2022
2022OCT14
Goblet Squat:
8 x (10)2
12 x (10)2
Pull Up:
bw x (5)4
Bulgarian Lunges:
bw x (10)4
Chins:
bw x (5)4
4 Block Clean + Jerk:
30 x (1+1)1
40 x (1+1)1
50 x (1+1)1
60 x (1+1)1
70 x (1+1)1
Back Squat:
20 x (3)5
60 x (3)2
100 x 3
120 x 3
70kg Block Clean + Jerk
Thursday, October 13, 2022
2022OCT13
Goblet Squat:
8 x (10)2
12 x (10)2
Swim Reverse Hyper:
bw x (10)4
Bulgarian Lunges:
bw x (10)4
Kang Squat:
15 x 3
20 x 3
25 x 3
30 x 3
35 x 3
Elephant Walk:
bw x (10)4
3 Block Snatch:
30 x (1)4
40 x (1)2
50 x (1)2
60 x (1)2
70 x 1
75 x 1
80 x 1
3 Block Snatch Pull:
90 x 3
80kg Block Snatch
Wednesday, October 12, 2022
2022OCT12
Close Grip Bench Press:
20 x (10)5
40 x 10
60 x 10
80 x 10
100 x 5
Goblet Squat:
8 x 10
12 x 10
16 x 10
20 x 10
24 x 10
KB Reverse Dips:
8 x 10
12 x 10
16 x 10
20 x 10
24 x 10
Dips:
bw x (10)5
Back Squat:
20 x 3
60 x 3
100 x 3
140 x 3
140kg Back Squat
Tuesday, October 11, 2022
2022OCT11
Swim Reverse Hyper:
bw x (10)4
Kang Squat:
20 x (3)4
Reverse Hyper (Strap):
30 x (10)2
Kang Squat:
25 x 3
27.5 x 3
30 x 3
6 Block Clean + Jerk:
30 x (1+1)2
50 x (1+1)4
70 x (1+1)4
50 x (1+1)4 * Power
70kg Block Clean + Jerk
Monday, October 10, 2022
2022OCT10
Bulgarian Lunges:
bw(10)4
Elephant Walk:
bw(10)3
6 Block Snatch:
30(1)2
40(1)2
50(1)2
60(1)
Back Squat:
20(3)4
50(3)2
70(3)2
90(3)
110(3)2
130(3)2
130kg Back Squat
Sunday, October 9, 2022
2022OCT09
Bulgarian Lunges:
bw(10)4
Front Squat:
20(3)4
30(3)2
Close Grip Bench Press:
20(10)4
6 Block Clean + Jerk:
30(1+1)2
40(1+1)1
50(1+1)1
60(1+1)1
70(1+1)1
80(1+1)1
90(1+1)1
Front Squat:
70(1)
60(2)
80(1)
70(2)
90(1)
80(2)
100(1)
90(2)
110(1)
100(2)
120(1)
120kg Front Squat
Saturday, October 8, 2022
2022OCT08
Bulgarian Lunges:
bw(10)4
Pull Up:
bw(5)4
Chins:
bw(5)4
KB Reverse Dips:
12(10)4
Dips:
bw(10)4
Elephant Walk:
bw(10)4
Press:
20(5)4
KB Press:
12(5)4
Back Squat:
20(3)12
50(3)2
70(3)2
90(3)2
110(3)
130(2)
150(1)
150kg Back Squat
Friday, October 7, 2022
2022OCT07
Bulgarian Lunges:
bw(10)4
6 Block Clean + Jerk:
20(1+1)2
30(1+1)1
50(1+1)1
70(1+1)2
Back Squat:
20(3)4
50(3)2
70(3)
100(2)
120(1)
90(3)
120(2)
140(1)
110(3)
140(2)
160(1)
160kg Back Squat
Thursday, October 6, 2022
2022OCT06
Bulgarian Lunges:
bw(10)4
Front Squat:
20(3)4
40(3)2
60(3)2
80(3)2
100(3)2
4 Block Clean + Jerk:
20(1+1)2
40(1+1)2
60(1+1)2
80(1+1)2
100(1+M)
100kg Front Squat
Wednesday, October 5, 2022
2022OCT05
Bulgarian Lunges:
bw(10)4
Close Grip Bench Press:
20(5)
40(5)
60(5)
80(5)
100(5)
Back Squat:
20(3)4
50(3)
70(3)
110(3)
140(2)
160(1)
KB Reverse Dips:
8(10)
12(10)
16(10)
20(10)
24(10)
Dips:
bw(10)5
160kg Back Squat
Tuesday, October 4, 2022
2022OCT04
Bulgarian Lunges:
bw(10)4
2 Block Clean + Jerk:
20(1+1)2
40(1+1)2
60(1+1)2
80(1+1)2
100(1+1)2
Back Squat:
20(3)4
50(3)
90(1)
70(3)
110(1)
90(3)
130(1)
110(3)
150(1)
130(3)
150kg Back Squat
Monday, October 3, 2022
2022OCT03
Bulgarian Lunges:
bw(10)4
Reverse Hyper (Strap):
30(10)4
Front Squat:
20(3)4
30(3)2
50(3)2
70(3)2
Trap Bar Reverse Dip:
20(10)2
30(10)2
40(10)2
Dips:
bw(10)6
2 Block Clean + Jerk:
20(1+1)2
50(1+1)2
70(1+1)2
Sunday, October 2, 2022
2022OCT02
Bulgarian Lunges:
bw(10)4
Pull Up:
bw(5)4
Chins:
bw(5)4
Reverse Hyper:
bw(10)4
Reverse Hyper (Strap):
30(10)4
2 Block Clean + Jerk:
30(1+1)2
50(1+1)2
70(1+1)1
Back Squat:
20(3)4
50(3)2
70(3)2
90(3)
110(2)
130(1)
100(3)
120(2)
140(1)
110(3)
140kg Back Squat
Saturday, October 1, 2022
2022OCT01
Bulgarian Lunges:
bw(10)4
Clean + Jerk:
20(1+1)2
40(1+1)2
60(1+1)2
80(1+1)2
Front Squat:
20(3)4
50(3)2
70(3)
90(1)
80(3)
100(1)
90(3)
110(1)
100(3)
120(1)
120kg Front Squat
Friday, September 30, 2022
2022SEP30
Bulgarian Lunges:
bw(10)4
Clean + Jerk:
20(1+1)2
51(1+1)3
Back Squat:
20(3)4
50(3)2
70(3)2
100(3)2
120(3)
151(1)
Trap Bar Reverse Dip:
20(10)5
Dips:
bw(10)5
Thursday, September 29, 2022
2022SEP29
Bulgarian Lunges:
bw(10)4
Front Squat:
20(3)4
Pull Ups:
bw(5)4
Chins:
bw(5)2
KB Up Press:
8(5)2
12(5)2
16(5)
Front Squat:
40(3)2
50(3)2
60(3)2
80(3)
100(3)
Power Clean + Jerk:
30(1+1)2
50(1+1)2
70(1+1)2
100(1+1)2
Clean Pull:
120(3)
Wednesday, September 28, 2022
2022SEP28
Bulgarian Lunges:
bw(10)5
Back Squat:
20(3)3
50(3)2
70(3)2
90(3)2
110(3)2
130(3)
Tuesday, September 27, 2022
2022SEP27
Close Grip Bench Press:
20(5)2
40(5)2
60(5)2
80(5)2
100(5)2
Front Squat:
20(3)2
40(3)2
60(3)2
80(3)2
100(3)2
Dips:
bw(10)5
Trap Bar Reverse Dips:
20(10)
40(10)
45(10)
50(10)
35(10)
Sunday, September 25, 2022
2022SEP26
Russian KB Swing:
16(20)
24(20)
Pull Up:
bw(5)4
Chins:
bw(5)4
Back Squat:
20(3)4
60(3)2
100(3)
Saturday, September 24, 2022
2022SEP24
Bulgarian Lunges:
bw(10)5
Back Squat:
20(3)3
50(3)
70(3)
90(3)
80(3)
100(3)
90(3)
110(3)
100(3)
120(3)
100(2)
Friday, September 23, 2022
2022SEP23
KB Pullover
8(10)3
KB Tricep Extension:
8(10)3
Pull Up:
bw(5)
8(5)
12(5)
Trap Bar Reverse Dips:
20(10)
40(10)
60(10)
80(5)
20(10)
Dips:
bw(10)
8(10)
12(10)
16(10)
20(10)
bw(10)
Chins:
bw(5)3
Thursday, September 22, 2022
2022SEP22
Bulgarian Lunges:
bw(10)4
Back Squat:
20(3)4
50(3)4
Clean + Jerk:
20(1+1)2
30(1+1)2
50(1+1)2
Clean + Push Press:
50(1+1)2
70(1+1)2
90(1+1)2
110(M)
Wednesday, September 21, 2022
2022SEP21
Close Grip Bench Press:
20(10)4
Dips:
bw(10)4
Reverse Hyper Rows:
35(10)4
Reverse Hyper Dips:
35(10)4
Tuesday, September 20, 2022
2022SEP20
Front Squat + Hang Clean:
20(3+3)3
40(3+3)
50(2+2)
70(1+1)
90(1+1)
110(1+1)
Bulgarian Lunges:
bw(10)3
Elephant Walk:
bw(10)3
4 Block Clean + Jerk:
30(1+1)2
50(1+1)4
70(1+1)2
90(1+1)3
Monday, September 19, 2022
2022SEP19
Chins:
bw x (5)5
Behind Neck Seated Press:
20 x (5)5
KB Pullover:
8 x (10)3
6 Block Clean + Split Jerk:
20 x (1+1)2
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
50 x (1+1)2
70kg Block Clean + Split Jerk
Sunday, September 18, 2022
2022SEP18
Back Squat:
20 x (5)4
40 x (5)2
60 x (4)2
80 x (3)2
100 x (3)2
Bulgarian Lunges:
bw x (10)5
Elephant Walk:
bw x (10)3
6 Block Clean + Split Jerk:
20 x (1+1)1
30 x (1+1)1
50 x (1+1)1
70 x (1+1)1
90 x (1+1)1
6 Block Clean Pull:
120 x (3)2
90kg Block Clean + Split Jerk
Saturday, September 17, 2022
2022SEP17
Close Grip Bench:
20 x (10)7
KB Reverse Dips:
8 x 10
12 x 10
16 x 10
20 x 10
24 x 10
28 x 10
Dips:
bw x (10)7
6 Block Clean + Split Jerk:
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
100 x (1+1)2
6 Block Clean Pull:
120 x (3)2
100kg Block Clean + Split Jerk
Friday, September 16, 2022
2022SEP16
Bulgarian Lunges:
bw x (10)5
Front Squat:
20 x (3)5
40 x (3)2
60 x (3)2
80 x (3)2
90 x 3
100 x 3
110 x 3
Elephant Walk:
bw x (10)4
Patrick Step Up:
bw x (10)3
6 Block Clean + Split Jerk:
20 x (1+1)2
50 x (1+1)2
60 x (1+1)4
60kg Block Clean + Split Jerk
Thursday, September 15, 2022
2022SEP15
Pull Up:
bw x (5)4
8 x (3)4
12 x (2)4
Seated Press:
20 x (5)2
30 x (5)2
40 x (5)2
Behind Neck Seated Press:
20 x (5)2
30 x (5)2
40 x (5)2
6 Block Clean + Split Jerk:
30 x (1+1)1
40 x (1+1)1
50 x (1+1)1
60 x (1+1)1
70 x (1+1)1
70kg Block Clean + Split Jerk
Wednesday, September 14, 2022
2022SEP14
Bulgarian Lunges:
bw x (10)6
Elephant Walk:
bw x (10)3
Patrick Step Up:
bw x (10)3
Back Squat:
20 x (5)3
50 x (4)2
70 x 3
90 x 3
110 x 3
120 x 3
130 x 3
110 x (2)3
130kg Back Squat
Tuesday, September 13, 2022
2022SEP13
Close Grip Bench Press:
20 x 10
40 x 10
50 x 10
60 x 10
70 x 10
Rolling Thunder Reverse Dips:
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10
Dips:
bw x (10)5
Hang Snatch High Pull:
30 x 5
50 x 5
70 x 5
90 x 5
Monday, September 12, 2022
2022SEP12
Bulgarian Lunges:
bw x (10)6
Jefferson Curl:
8 x (20c)3
Front Squat:
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)2
3 Block Clean + Split Jerk:
20 x (2+2)1
30 x (1+1)2
50 x (1+1)2
50kg Block Clean + Split Jerk
Sunday, September 11, 2022
2022SEP11
Pull Up:
bw x (5)4
Behind Neck Snatch Press:
20 x (5)4
Parallel Grip Chins:
bw x (5)4
Behind Neck Clean Press:
20 x (5)4
Chins:
bw x (5)4
Behind Neck Press:
20 x (5)4
Trap Bar Reverse Dips:
20 x 10
50 x 10
70 x 8
90 x 6
110 x 4 * PP
Dips:
bw x 10/8/6/4
Hip Snatch High Pull:
20 x 5
30 x 5
40 x 5
50 x 5
60 x (5)3
Saturday, September 10, 2022
2022SEP10
Bulgarian Lunges:
bw x (10)5
Back Squat:
20 x (3)6
50 x (3)2
70 x (3)2
100 x (3)2
80 x (2)2
4 Block Snatch:
20 x (3)2
30 x (2)2
50 x (2)2
Friday, September 9, 2022
2022SEP09
Dips:
bw x (10)7
Trap Bar Reverse Dips:
20 x (10)2
40 x 10
50 x 10
60 x (10)3
Thursday, September 8, 2022
2022SEP08
Front Squat:
20 x (3)2
40 x (3)2
60 x (3)2
80 x (3)2
4 Block Clean + Split Jerk:
20 x (1+1)2
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
90kg Block Clean + Split Jerk
Wednesday, September 7, 2022
2022SEP07
Pull Up:
bw x 1/2/3/4/5
Bell Up KB Press:
8 x 1/2/3/4/5
12 x (5)3
16 x (5)2
Chins:
bw x (5)5
Tuesday, September 6, 2022
2022SEP06
Back Squat:
20 x (5)4
40 x (5)2
60 x (5)2
80 x (3)2
100 x (1)2
80 x (2)3
Elephant Walk:
bw x (10)3
Peterson Set Up:
bw x (10)3
Bulgarian Lunges:
bw x (10)3
5 Block Clean + Split Jerk:
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
Monday, September 5, 2022
2022SEP05
Trap Bar Reverse Dips:
30 x 10
50 x 5
40 x 8
60 x 3
50 x 6
80 x 3
60 x 4
100 x 2
120 x 1
Dips:
bw x 10/5/8/4/6/3/4/2/1/10/17
Sunday, September 4, 2022
2022SEP04
Bulgarian Lunges:
bw x (10)3
Elephant Walk:
bw x (10)3
Front Squat:
20 x (3)3
4 Block Clean + Split Jerk:
20 x (3+1)1
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1
Patrick Set Up:
bw x (10)3
100kg Block Clean + Split Jerk
Saturday, September 3, 2022
2022SEP03
KB Reverse Dips:
8 x (10)2
12 x (10)2
Close Grip Bench Press:
20 x (10)2
40 x (10)2
Trap Bar Reverse Dips:
30 x 10
40 x 10
50 x 10
60 x 10
70 x 10
Dips:
bw x (10)5
Friday, September 2, 2022
2022SEP02
Front Squat + Hang Clean:
20 x (3+1)3
40 x (3+1)2
60 x (2+1)2
80 x (1+1)1
60 x (3+1)1
80 x (2+1)1
100 x (1+1)1
Patrick Set Up:
bw x (10)3
Elephant Walk:
bw x (10)3
Bulgarian Lunges:
bw x (10)3
100kg Front Squat + Hang Clean
Thursday, September 1, 2022
2022SEP01
6 Block Snatch Pull + Snatch:
20 x (1+1)3
30 x (1+1)4
40 x (1+1)2
50 x (1+1)2
60 x (1+1)1
60 x (1+M)2
60 x (1+1)1
Pull Up:
bw x (5)5
Behind Neck Snatch Press:
20 x 5
22.5 x 5
25 x 5
27.5 x 5
30 x 5
Snatch Overhead Squat:
20 x 5
22.5 x 5
25 x 5
27.5 x 5
30 x 5
Reverse Hyper Pullover:
30 x 10
35 x 10
40 x 10
Chins:
bw x (5)3
KB Press:
8x2 x 5
12x2 x 5
16x2 x 5
60kg Block Snatch Pull + Snatch
Wednesday, August 31, 2022
2022AUG31
Bulgarian Lunges:
bw x (10)3
Elephant Walk:
bw x (10 L/R)3
Patrick Squat:
bw x (10 L/R)3
6 Block Clean + Split Jerk:
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
90kg Block Clean + Split Jerk
Tuesday, August 30, 2022
2022AUG30
Trap Bar Reverse Dip:
20 x 10
40 x 10
60 x 8
80 x 6
100 x 4
Dips:
bw x (10)5
Press:
20 x (10)5
6 Block Snatch:
30 x (2)3
40 x (2)2
100kg Trap Bar Reverse Dip + Dips
Monday, August 29, 2022
2022AUG29
Front Squat:
20 x (3)4
6 Block Clean + Split Jerk:
30 x (1+1)2
50 x (1+1)2
60 x (1+1)2
60kg Block Clean + Split Jerk
Sunday, August 28, 2022
2022AUG28
Close Grip Bench Press:
20 x (10)2
40 x 10
60 x 10
80 x 10
100 x 8/2
Reverse Hyper Rows:
50 x (10)3
60 x 10
70 x 10
80 x 10
Trap Bar Reverse Dips:
20 x 10
40 x 10
60 x 10
65 x 8
70 x 6
Dips:
bw x (10)5
6 Block Clean + Split Jerk:
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
70kg Block Clean + Split Jerk
Saturday, August 27, 2022
2022AUG27
Bulgarian Lunges:
bw x (10 L/R)6
Front Squat:
20 x (3)2
Elephant Walk:
bw x (10 L/R)5
Kimchi Squat:
bw x (30s)3
6 Block Clean + Split Jerk:
20 x (3+1)1
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
70 x (1+1)2 * power
90kg Block Clean + Split Jerk
Friday, August 26, 2022
2022AUG26
Trap Bar Reverse Dips:
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10
Dips:
bw x (10)5
Close Grip Bench Press:
20 x 10
50 x 10
70 x 10
90 x 10
Reverse Hyper Rows:
25 x 10
50 x 10
70 x 10
90 x 10
Thursday, August 25, 2022
2022AUG25
Bulgarian Lunges:
bw x (10 L/R)6
Tib Raise:
10 x 20
15 x 15
20 x 10
Elephant Walk:
bw x (10 L/R)3
Front Squat + Hang Clean:
20 x (3+3)3
40 x (3+3)2
60 x (2+2)1
80 x (1+1)1
100 x (1+1)1
Patrick Squat:
bw x (10 L/R)3
Wednesday, August 24, 2022
2022AUG24
Chins:
bw x 1/2/3/4
Para Chins:
bw x 4/3/2/1
Pull Up:
bw x 4/3/2/1
Push Press:
20 x 1/2/3/4
30 x 4/3
40 x 2/1
50 x 4/3
60 x 2/1
Tuesday, August 23, 2022
2022AUG23
Bulgarian Lunges:
bw x (10 L/R)2
8 x 10 L/R
8x2 x 10 L/R
bw x (10 L/R)2
Front Squat:
20 x (3)5
40 x (3)2
Block Clean:
40 x (1)2
Monday, August 22, 2022
2022AUG22
Reverse Hyper Rows:
25 x 10
45 x 10
65 x 10
85 x 10
105 x 10
Close Grip Bench Press:
20 x (10)3
40 x 10
60 x 10
80 x 10
100 x 10
Trap Bar Reverse Dip:
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10
Dips:
bw x (10)5
60kg Trap Bar Reverse Dips + Dips
Sunday, August 21, 2022
2022AUG21
Chins:
bw x (5)5
Dips:
bw x (10)5
KB Pullovers:
8x2 x 6
12x2 x 6
16x2 x 6
20x2 x 6
Back Squat:
20 x (5)3
40 x 5
50 x 5
70 x 3
90 x 1
70 x 5
90 x 3
110 x 1
Hanging Leg Raise:
bw x 10/15/20
Standing Plate Cuban Curl:
1.25 x 10/15/20
Bulgarian Lunges:
bw x (10 L/R)4
Reverse Hyper (Strap):
30 x (10)3
110kg Back Squat
Saturday, August 20, 2022
2022AUG20
Pull Ups:
bw x 1/3/5/7
Behind Neck Press:
20 x 1/3/5/7
Chins:
bw x 7/5/3/1
KB Press:
12x2 x 7/5/3/1
Reverse Hyper Pullover:
25 x 10
30 x 10
35 x 10
Plate Front Raise:
2.5 x 10
3 x 10
3.5 x 10
Reverse Hyper Rows:
35 x 10
55 x 10
75 x 10
Close Grip Bench Press:
20 x 10
40 x 10
60 x 10
80 x 10
100 x 5
Friday, August 19, 2022
2022AUG19
Trap Bar Reverse Dips:
25 x (10)2
30 x 10
35 x 10
40 x 10
45 x 10
Dips:
bw x (10)6
Bulgarian Lunges:
bw x (10 L/R)2
20 x (10 L/R)2
ATG Split Squat:
bw x (10 L/R)4
Reverse Hyper (Strap):
25 x (10)3
Thursday, August 18, 2022
2022AUG18
Tib Raise:
20 x (20)3
Elephant Walk:
bw x (10 L/R)3
Wednesday, August 17, 2022
2022AUG17
Front Squat:
20 x (3)5
40 x (3)2
Block Clean + Split Jerk:
30 x (1+1)1
40 x (1+1)1
50 x (1+1)1
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
Patrick Squat:
bw x (10 L/R)3
100kg Block Clean + Split Jerk
Tuesday, August 16, 2022
2022AUG16
Dips:
bw x (10)5
10 x 10
20 x 8
Reverse Hyper Rows:
25 x 10
35 x 10
45 x 10
55 x 10
65 x 10
Reverse Hyper Pullover:
25 x 10
35 x 10
45 x 10
Lying Chins:
25 x 10
35 x 10
45 x 10
20kg Dips
Monday, August 15, 2022
2022AUG15
Bulgarian Lunges:
bw x (10 L/R)6
KB Bulgarian Lunges:
8x2 x (10 L/R)4
Patrick Squat:
bw x (10 L/R)3
Tib Raise:
15 x 10
20 x (10)2
Poliquin Step:
bw x (10 L/R)3
Block Clean + Split Jerk:
20 x (1+1)2
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
70kg Block Clean + Split Jerk
Sunday, August 14, 2022
2022AUG14
Back Squat:
20 x (3)4
60 x (3)2
Block Clean + Split Jerk:
20 x (3+1)2
30 x (3+1)2
50 x (3+1)1
50kg Block Clean + Split Jerk
Saturday, August 13, 2022
2022AUG13
Front Squat:
20 x (3)6
Dips:
bw x (10)6
Block Clean + Split Jerk:
30 x (3+1)2
40 x (3+1)2
50 x (3+1)2
60 x (2+1)1
70 x (1+1)1
65 x (2+1)1
75 x (1+1)1
Chin/Pull Up:
bw x 5/0
bw x 4/1
bw x 3/2
bw x 2/3
bw x 1/4
bw x 0/5
Reverse Hyper Pullover:
25 x (10)3
Close Grip Bench Press:
20 x (5)2
60 x 5
100 x 3
120 x 1
75kg Block Clean + Split Jerk
Friday, August 12, 2022
2022AUG12
Back Squat:
20 x (5)9
60 x 5
100 x 3
120 x 1
Block Clean + Split Jerk:
20 x (3+1)2
30 x (3+1)2
40 x (3+1)2
50 x (3+1)2
60 x (2+2)1
60 x (2+1)2
80 x (1+1)1
Patrick Squat:
bw x (10 L/R)3
80kg Block Clean + Split Jerk
Thursday, August 11, 2022
2022AUG11
Bulgarian Lunges:
bw x (10 L/R)6
Patrick Squat:
bw x (10 L/R)3
Block Clean + Split Jerk:
30 x (3+1)2
40 x (3+1)2
50 x (3+1)2
60 x (2+1)2
60kg Block Clean + Split Jerk
Wednesday, August 10, 2022
2022AUG10
Back Squat:
20 x (5)4
40 x (5)2
60 x (5)2
80 x (5)2
Block Clean + Split Jerk:
20 x (3+1)3
40 x (3+1)2
50 x (3+1)2
60 x (2+1)2
80 x (1+1)1
50kg Block Clean + Split Jerk
Tuesday, August 9, 2022
2022AUG09
Close Grip Bench Press:
20 x (5)6
40 x 5
60 x 5
80 x 5
Pull Up/Chins:
bw x 5/0
bw x 4/1
bw x 3/2
bw x 2/3
bw x 1/4
bw x 0/5
Dips:
bw x (10)6
Block Clean + Split Jerk:
20 x (3+1)2
30 x (3+1)2
40 x (3+1)2
50kg Block Clean + Split Jerk
Monday, August 8, 2022
2022AUG08
Bulgarian Lunges:
bw x (10 L/R)6
KB Tib Raise:
8 x (20)3
Patrick Squat:
bw x (10 L/R)3
Block Clean + Split Jerk:
20 x (3+1)2
30 x (3+1)2
40 x (3+1)2
50 x (3+1)2
70 x (1+1)2
50kg Block Clean + Split Jerk
Sunday, August 7, 2022
2022AUG07
Back Squat:
20 x (5)4
50 x (5)4
Block Clean + Split Jerk:
30 x (3+1)2
40 x (3+1)2
50 x (3+1)2
50kg Block Clean + Split Jerk
Saturday, August 6, 2022
2022AUG06
KB Tib Raise:
8 x (20)3
Bulgarian Lunges:
bw x (10 L/R)3
Seated Good Morning:
20 x (10)3
Patrick Squat:
bw x (10 L/R)3
Elephant Walk:
bw x (10 L/R)3
Behind Neck Snatch Press:
20 x (5)3
Block Clean + Split Jerk:
30 x (3+1)4
40 x (3+1)3
50 x (3+1)2
50kg Block Clean + Split Jerk
Friday, August 5, 2022
2022AUG05
Front Squat:
20 x (3)4
40 x (3)2
Dips:
bw x (10)6
Pull Up/Chins:
bw x 1/4
bw x 2/3
bw x 3/2
bw x 4/1
8 x 4/1
8 x 3/2
Block Clean:
20 x 3
30 x 3
40 x 3
50 x 3
60 x (3)2
60kg Block Clean
Thursday, August 4, 2022
2022AUG04
Bulgarian Lunges:
bw x (10 L/R)3
KB Tib Raise:
8 x (20)3
Jefferson Curl:
20 x (10c)5
Patrick Squat:
bw x (10 L/R)5
Block Clean:
30 x (2)4
50 x (2)2
50kg Block Clean
Wednesday, August 3, 2022
2022AUG03
Back Squat:
20 x (5)5
Dips:
bw x (10)6
Pull Up/Chins:
bw x 3/2
bw x 4/1
bw x 5/0
bw x 2/3
bw x 1/4
bw x 0/5
Close Grip Bench Press:
20 x 5
60 x 5
80 x 5
100 x 5/4/3/2/1
bw x 10 Dips
Tuesday, August 2, 2022
2022AUG02
Block Power Clean + Power Jerk:
20 x (3+3)1
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
70kg Block Power Clean + Power Jerk
Monday, August 1, 2022
2022AUG01
Bulgarian Lunges:
bw x (10 L/R)6
Elephant Walk:
bw x (10 L/R)3
KB Tib Raise:
8 x (20)3
Sunday, July 31, 2022
2022JUL31
Dips:
bw x (10)3
8 x 10
16 x 10
Pull Up:
bw x (5)3
8 x 5
16 x 3/1/1
Close Grip Bench Press:
70 x 3
90 x 2
110 x 1
80 x 3
100 x 2
120 x 1
Saturday, July 30, 2022
2022JUL30
KB Tib Raise:
8 x (20)3
Elephant Walk:
bw x (10 L/R)3
Close Grip Bench Press:
20 x 5
50 x 5
70 x 5
Reverse Hyper Rows:
75 x (10)3
Friday, July 29, 2022
2022JUL29
Bulgarian Lunges:
bw x (10 L/R)6
Back Squat:
20 x (3)3
Belt Squat:
32 x (10)3
Thursday, July 28, 2022
2022JUL28
Dips:
bw x (10)5
Chins:
bw x (5)5
Close Grip Bench Press:
20 x 5
40 x 5
60 x 5
80 x 5
Seated Axle Tricep Extension:
15 x (5)4
Wednesday, July 27, 2022
2022JUL27
KB Tib Raise:
8 x 20
8 x 25
8 x 30
Reverse Hyper Calf Raise:
75 x (10)3
Elephant Walk:
bw x (10 L/R)3
Patrick Squat:
bw x (10 L/R)3
Belt Squat:
32 x (10)3
Bulgarian Lunges:
bw x (10 L/R)6
Dips:
bw x (10)3
Reverse Hyper Rows:
75 x (10)3
Tuesday, July 26, 2022
2022JUL26
Back Squat:
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
Hurdler Stretch:
bw x (10c)4
Couch Stretch:
bw x (10c)3
Elephant Walk:
bw x (30s)3
Monday, July 25, 2022
2022JUL25
Bulgarian Lunges:
bw x (10 L/R)6
Elephant Walk:
bw x (10 L/R)3
Single Leg Calf Raise:
bw x (10 L/R)3
KB Tib Raise:
8 x (20)3
Plate Elephant Walk:
bw x (10 L/R)3
Belt Squat:
32 x (10)3
Bulgarian Lunges
Sunday, July 24, 2022
2022JUL24
Back Squat:
20 x (3)4
40 x (3)2
60 x (3)2
Dips:
bw x 1/2/3/4
32 x 1
bw x 10
32 x 1
bw x 10
Bell Up KB Seated Press:
8 x (5)8
Chins:
bw x 1/2/3/4
32 x 1
bw x 5
32 x 1
bw x 5
Saturday, July 23, 2022
2022JUL23
Bulgarian Lunges:
bw x (10 L/R)4
KB Tib Raise:
8 x (20)4
Reverse Hyper Calf Raise:
95 x (10)4
Belt Squat:
32 x (10)4
Close Grip Bench Press:
20 x (5)3
Elephant Walk:
bw x (10 L/R)3
Friday, July 22, 2022
2022JUL22
Front Squat:
20 x (3)3
Close Grip Bench Press:
20 x (10)3
Elephant Walk:
bw x (30s)3
Thursday, July 21, 2022
2022JUL21
Bulgarian Lunges:
bw x (10 L/R)7
Elephant Walk:
bw x (30s)4
Close Grip Bench Press:
20 x (5)4
70 x (5)2
KB Tib Raise:
8 x (30)3
Kimchi Squat:
bw x (30s)4
Reverse Hyper Calf Raise:
95 x (20)3
Patrick Squat:
bw x (10 L/R)3
Wednesday, July 20, 2022
2022JUL20
Back Squat:
20 x (3)4
50 x (3)2
70 x (3)2
100 x (3)2
120 x (2)2
150 x (1)2
Chins:
bw x 1/2/3/4
8 x 2
12 x 1
10 x 2
14 x 1
12 x 2
16 x 1
14 x 2
18 x 1
16 x 2
20 x 1
Dips:
bw x 1/2/3/4
8 x 2
12 x 1
10 x 2
14 x 1
12 x 2
16 x 1
14 x 2
18 x 1
16 x 2
20 x 1
Elephant Walk:
bw x (30s)3
Kimchi Squat:
bw x (30s)4
150kg Back Squat
Tuesday, July 19, 2022
2022JUL19
Bulgarian Lunges:
bw x 5 L/R
bw x 10 L/R
bw x 15 L/R
bw x 20 L/R
KB Tib Raise:
8 x 20
10 x 10
12 x 5
10 x 10
Reverse Hyper Calf Raise:
95 x 10
105 x 10
115 x (10)2
Belt Squat:
32 x 5/10/15/20
Elephant Walk:
bw x (30s)3
Reverse Hyper KOT Calf Raise:
115 x 10/15/20/25
Patrick Squat:
bw x (10 L/R)4
Reverse Squat:
8 x (10)3
Kimchi Squat:
bw x (30s)4
32kg Belt Squat
Monday, July 18, 2022
2022JUL18
Front Squat:
20 x (3)4
50 x (3)2
70 x (3)2
100 x 2
120 x 1
110 x 2
130 x 1
Dead Stop Pin Close Grip Bench:
20 x (5)4
50 x (5)2
70 x (5)2
90 x (3)2
110 x (1)2
120 x (1)2
Reverse Hyper Rows:
75 x 5
85 x 5
95 x 5
105 x 5
Kimchi Squat:
bw x (30s)4
Elephant Walk:
bw x (30s)4
130kg Front Squat
Sunday, July 17, 2022
2022JUL17
KB Tib Raise:
8 x 20
9 x 20
10 x 20
11 x 20
Reverse Hyper Calf Raise:
100 x 20
125 x 20
150 x 20
175 x 20
Elephant Walk:
bw x (30s)4
Bulgarian Lunges:
20 x 10 L/R
25 x 10 L/R
30 x 10 L/R
KB Pullover + KB Bench Press:
8 x (10+10)1
12 x (10+10)1
16 x (10+10)1
Reverse Squat:
8 x (10 L/R)3
Kimchi Squat:
bw x (30s)4
Patrick Squat:
bw x (10 L/R)3
30kg Bulgarian Lunge
Saturday, July 16, 2022
2022JUL16
Back Squat:
20 x (3)4
60 x 3
100 x 2
130 x 1
70 x 3
110 x 2
140 x 1
110 x 2
70 x 3
Dips:
bw x 1/2/3/4
12 x 4
16 x 3
20 x 2
24 x 1/2
20 x 3
16 x 4
Chins:
bw x 1/2/3/4
12 x 4
16 x 3
20 x 2
24 x 1/2
20 x 3
16 x 4
Kimchi Squat:
bw x (30s)4
Elephant Walk:
bw x (30s)4
140kg Back Squat
Friday, July 15, 2022
2022JUL15
Bulgarian Lunges:
bw x 5 L/R
20 x 5 L/R
30 x 5 L/R
40 x 5 L/R
50 x 5 L/R
20 x 10 L/R
KB Tib Raise:
8 x 20/25/30/35
Reverse Hyper Calf Raise:
100 x 20/25/30/35
Reverse Squat:
8 x 1(0 L/R)3
Quad Stretch:
bw x (20s)3
Patrick Squat:
bw x (10 L/R)3
Elephant Walk:
bw x (30s)3
Kimchi Squat:
bw x (30s)4
Thursday, July 14, 2022
2022JUL14
Front Squat;
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
100 x 2
120 x 1
Decline Close Grip Bench:
20 x (5)4
50 x (5)2
70 x (3)2
90 x 2
100 x 2
110 x 2
120 x 1
KB Rows:
12 x (5)4
24 x (5)2
28 x (5)2
32 x (5)4
Elephant Walk:
bw x (30s)4
Kimchi Squat:
bw x (30s)4
120kg Front Squat
Wednesday, July 13, 2022
2022JUL13
Bulgarian Lunges:
bw x 10 L/R
20 x 10 L/R
25 x 10 L/R
30 x 10 L/R
KB Tib Raise:
8 x 20
9 x 20
9.5 x 20
10 x 20
Reverse Hyper Calf Raise:
75 x 20
100 x 20
125 x 20
150 x20
KOT Reverse Hyper Calf Raise:
75 x 10
100 x 10
125 x 10
150 x 10
Reverse Squat:
8 x (10 L/R)3
Patrick Squat:
bw x (10 L/R)3
Elephant Walk:
bw x (30s)3
KB Pullover:
8 x (10)4
Kimchi Squat:
bw x (30s)4
Tuesday, July 12, 2022
2022JUL12
Back Squat:
20 x (3)4
50 x 3
70 x 2
90 x 1
60 x 3
80 x 2
100 x 1
70 x 3
90 x 2
110 x 1
80 x 3
100 x 2
120 x 1
Chins:
bw x 1/2/3/4
8 x 1/2/3/4
12 x 2/4/4/2
bw x 4/4
Dips:
bw x 1/2/3/4
8 x 1/2/3/4
12 x 2/4/4/2
bw x 4/4
Kimchi Squat:
bw x (30s)4
Elephant Walk:
bw x (30s)4
120kg Back Squat
Monday, July 11, 2022
2022JUL11
Back Squat:
20 x (3)4
Seated Press:
20 x (5)4
KB Tib Raise:
8x2 x (25)2
9x2 x 20
Reverse Hyper Calf Raise:
75 x 25
100 x 25
125 x 20
Reverse Hyper Leg Curl:
75 x (10)3
Elephant Walk:
bw x 30s/45s/45s
Kimchi Squat:
bw x 30s/45s/45s
Sunday, July 10, 2022
2022JUL10
Bench Press:
20 x (5)3
60 x (5)2
80 x (3)2
100 x (1)2
80 x 5
100 x 3
120 x 1
Clean Pull:
30 x (3)3
60 x (3)2
80 x (3)2
100 x (3)2
120 x 2
140 x 1
160 x 1
Kimchi Squat:
bw x 45s/45s/30s
Elephant Walk:
bw x 45s/45s/30s
160kg Clean Pull
Saturday, July 9, 2022
2022JUL09
Back Squat:
20 x (3)4
60 x (3)2
80 x (2)2
100 x (1)2
80 x 3
100 x 2
120 x 1
Dips:
bw x 1/2/3/4
bw + 8 x (6)4
bw + 12 x (5)4
Tib Raise:
8x2 x (25)3
Reverse Hyper Calf Raise:
85 x 25
95 x 25
105 x 25
Bulgarian Lunges:
bw x 10 L/R
bw x 15 L/R
bw x 20 L/R
Reverse Squat:
8 x 8 L/R
9 x 6 L/R
10 x 4 L/R
Elephant Walk:
bw x (30s)3
Kimchi Squat:
bw x 30s
bw x (45s)2
120kg Back Squat
Friday, July 8, 2022
2022JUL08
Clean Pull + Power Clean:
50 x (1+1)4
Seated Press:
20 x (5)4
35 x 5
30 x 5
40 x 5
45 x 5
55 x 5
60 x 5
Reverse Hyper Rows:
25 x 10
55 x 8
75 x 6
85 x 4
90 x 2
92.5 x 1
Clean Pull:
50 x 3
60 x 3
70 x 3
80 x 3
90 x 3
100 x 3
Kimchi Squat:
bw x (30s)4
100kg Clean Pull
Thursday, July 7, 2022
2022JUL07
Bench Press:
20 x (5)4
60 x (5)2
100 x (1)2
70 x (5)2
110 x (1)2
Back Squat:
20 x (3)4
60 x (3)2
100 x (1)2
75 x (3)2
110 x (1)2
Dips:
bw x 1/2/3/4
bw + 8 x 1/2/3/4
bw + 12 x 4/3/2/1
ATG Split Squat:
bw x 5 L/R
bw x 10 L/R
bw x 15 L/R
KB Tib Raise:
8x2 x (20)3
Reverse Hyper Calf Raise:
75 x (20)3
Elephant Walk:
bw x (30s)3
Kimchi Squat:
bw x (30s)4
Patrick Squat:
bw x (12 L/R)3
110kg Back Squat
Wednesday, July 6, 2022
2022JUL06
KB Press:
8x2 x (5)4
Chins:
bw x 1/2/3/4
Seated Press:
20 x (5)2
30 x (5)2
40 x (3)2
50 x (1)2
40 x (5)2
50 x (3)2
60 x (1)2
Chins:
bw + 8 x 4/3/2/1
Snatch High Pull:
20 x 3
30 x 3
50 x 3
70 x 3
90 x 3
90kg Snatch Pull
Tuesday, July 5, 2022
2022JUL05
Bench Press:
20 x (5)5
60 x (5)2
80 x (3)2
100 x (1)2
Back Squat:
20 x (3)5
60 x (3)2
80 x (2)2
100 x (1)2
Bulgarian Lunges:
bw x 10 L/R
bw + 8 x 10 L/R
bw + 8x2 x 10 L/R
KB Tib Raises:
8x2 x (20)3
Reverse Hyper Calf Raise:
75 x (20)3
Banded Reverse Squat:
Purple x (10 L/R)3
Kimchi Squat:
bw x (30s)4
Jefferson Curl:
bw x (30s)3
Patrick Squat:
bw x (10 L/R)3
Elephant Walk:
bw x (30s)3
100kg Back Squat
Monday, July 4, 2022
2022JUL04
Chins:
bw x 1
bw + 4 x 1
bw + 8 x 1
bw + 12 x 1
bw + 16 x 1
Dips:
bw x 3
bw + 4 x 3
bw + 8 x 3
bw + 12 x 3
bw + 16 x 3
Clean High Pull:
20 x 3
50 x 3
70 x 3
90 x 3
100 x 3
KB Press:
8x2 x 5
12x2 x 5
16x2 x 5
20x2 x 5
24x2 x 5
100kg Clean High Pull
Sunday, July 3, 2022
2022JUL03
Back Squat:
20 x (3)5
60 x (3)5
Bench Press:
20 x (5)5
60 x (5)5
KB Tib Raise:
8x2 x (20)3
Reverse Hyper Calf Raise:
75 x (20)3
Elephant Walk:
bw x (10 L/R)3
Patrick Squat:
bw x (10 L/R)3
Reverse Squat:
8 x (8 L/R)3
60kg Back Squat
Friday, June 24, 2022
2022JUN24
Bench Press:
20 x (5)4
60 x (5)2
100 x (3)2
Chins:
bw x 1/2/3/4
8 x 1
9.25 x 1
10.5 x 1
11.75 x 1
13 x 1
14.25 x 1
15.5 x 1
16.75 x 1
17 x 1
Dips:
bw x 5
8 x 5
9.25 x 5
10.5 x 5
11.75 x 5
KB Pullover:
8x2 x (10)2
Seated KB Press:
12x2 x 5
16x2 x 5
Thursday, June 23, 2022
2022JUN23
Single Leg Reverse Hyper Leg Curl:
25 x 10 L/R
30 x (10 L/R)2
Bulgarian Lunges:
bw x 10 L/R
12x2 x 10 L/R
12x2 x 12 L/R
Reverse Squat:
8 x 10
9.25 x 8
10.5 x 6
Kimchi Squat:
bw x (30s)6
Elephant Walk:
bw x (10 L/R)5
Reverse Hyper Calf Raise:
75 x (20)3
KB Tib Raise:
8 x (20)3
Patrick Squat:
bw x (10 L/R)3
Wednesday, June 22, 2022
2022JUN22
Bench Press:
20 x (5)4
60 x (5)2
80 x (3)2
100 x (1)2
80 x (4)2
100 x (2)2
90 x (3)2
110 x (1)2
Pull Up:
bw x 1/2/3/4
bw + 4 x 1/2/3/4
bw + 8 x 1/2/3/4
Reverse Hyper Rows:
85 x (5)5
KB Pullover:
8x2 x (10)3
VMO Squat:
bw x (5)3
Kimchi Squat:
bw x (30s)4
Hanging Leg Raise:
bw x 10/15/20
110kg Bench Press
Tuesday, June 21, 2022
2022JUN21
Back Squat:
20 x (3)4
50 x (3)2
70 x (3)2
90 x 3
110 x 3
130 x 3
150 x 2
170 x 1
Bulgarian Lunges:
bw x (10 L/R)1
bw + 8x2 x (10 L/R)2
KB Tib Raise:
8x2 x 20
(12x2 x 5 + 8x2 x 15)2
Reverse Hyper Calf Raise:
80 x 20
110 x (20)2
Hanging Leg Raise:
8 x 10 L/R
9 x (8 L/R)2
Patrick Squat:
bw x (10 L/R)3
Jefferson Curl:
8 x 10c
9x2 x (10c)2
Kimchi Squat:
30s x 4
170kg Back Squat
Monday, June 20, 2022
2022JUN20
Bench Press:
20 x (5)4
60 x (5)2
100 x (3)2
120 x (1)2
Dips:
bw x (5)6
Chins:
bw x 1/2/3/4
6 x 1
8 x 1
10 x 1
12 x 1
14 x 1
16 x 1
Reverse Hyper Rows:
25 x 10
55 x (10)2
Barbell Seal Rows:
40 x (5)5
60 x (5)2
70 x (5)2
120kg Bench Press
Sunday, June 19, 2022
2022JUN19
Back Squat:
20 x (3)3
50 x 3
70 x 3
90 x 3
70 x 3
90 x 3
110 x 3
90 x 3
110 x 3
130 x 3
110 x 3
130 x 3
150 x 3
KB Tib Raise:
8x2 x (20)3
Reverse Hyper Calf Raise:
75 x 20
100 x 20
125 x 20
Reverse Hyper Leg Curl:
25 x 10
30 x 10
40 x 10
Patrick Squat:
bw x (8 L/R)3
Hanging Leg Raise:
8 x (7 L/R)3
Elephant Walk:
bw x (10 L/R)3
150kg Back Squat
Saturday, June 18, 2022
2022JUN18
Axle Bench Press:
20 x (5)2
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
Chins:
bw x (2)5
Para Grip Chins:
bw x (2)5
Reverse Hyper Ab Strap Rows:
25 x 5
50 x 5
75 x (5)3
KB Bench Press:
8x2 x 10
12x2 x 10
16x2 x 10
20x2 x 10
130kg Axle Bench Press
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