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
Friday, September 30, 2022
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
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
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
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
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
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