TUESDAY 26 April 2022
Warm-up2x10 Pause Squat10 Thor Ext10 Shoulder Act10 Ring Rows10 Heel touches 1x (bar)12 Hang Power clean12 Front Squat (6 with 1s pause, 6 normal) S&T5 Sets2 Pause Squat (2s at the bottom)+3 Squat *Work to a moderate/moderate-heavy Workout15 Squat clean (40/30)15 C2B Pull-ups 12 Squat clean (50/35)12 C2B Pull-ups 9 Squat clean (60/40)9 C2B Pull-ups ...
MONDAY 25 April 2022
Warm-up2x10 Sit-ups10 Russian twist10 PVC PT10 PVC GM10 KB Deadlift10 KB Swing5 Walkers S&T4x10 windmills (5x5)Work up in weight Workout30 Burpees20 Hanging Knee Raises10 Alt DB Snatches 20 Burpees20 K2E20 Alt DB Snatches 10 Burpees20 T2B30 Alt DB Snatches ...
FRIDAY 22 APRIL 2022
Warm-up2x15 Push-up15 Ring Rows20 Alt Lunge Workout3 Rounds for quality *Complete 3 Rounds on one movement before progressing20 Double dumbbell alternating bicep curlRest < than 10s15 Ring Row *M:10's-15's-20's KB: 24*F: 7's-10s-12.5s KB: 16 20 Sitting Alternating DB strict pressRest < than 10s15 Reverse fly *M:10's-15's-20's Fly: 10's*F: 7's-10s-12.5s Fly: 7's 20 Alternating DB bench pressRest < than 10s15 Diamond Push-ups *M:15's-20's-25's*F: 10's-12.5s-15s 20 DB Bulgarian Split Squat (10ps)Rest < than 10s15 Double DB Front Squat *M:12.5's-15's-20's*F: 10's-12.5s-15s ...
THURSDAY 21 APRIL 2022
Warm-up2x10 Alt Samson Stretch10 PVC PT10 PVC GM20s Handstand/Pike Hold10 Front + Side lat Raises (2x2.5 2x1.5) 1x (Bar)12 Deadlift12 Back Rack Lunges (PVC/Unweighted/Assisted if bar is too heavy) S&T 5 sets of: 2 Deadlift (2s slow decent) + 3 Deadlift (touch and go) *Start light*Increase weight every set to a moderate/moderate-heavy 5 Workout20-18-16-14-12-10Alt Back Rack Lunges (50/35)6--5--4--3--2--1Wall Walk Scaled: Lunges - Unweighted/assistedWall-walk - Scaled wall-walk/Walker + Push-up ...
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