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

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

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

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

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

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

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

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

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

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

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

2022OCT20

Kang Squat:

20 x (3)3

Back Squat:

20 x (3)2

40 x 3

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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