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
Wednesday, August 31, 2022
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
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
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
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 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
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