Monday (Upper Strength)
Bench press: 3×3 @ 185#
Pull ups: 3 x max reps + single arm OH press 3×15 @ 40#
Chest supported row: 3×12 @ 55#
3-way delt raises: 2×15 each way. 10#
Dips: 3×10-15 + Curls 3×10-25 BW and 30#
GHD sit ups: 3×20
Started day w 2 mile run (20:19)
Tuesday (Lower)
Dead lift 3×3 @ 100kg
Box step ups: 3×12 (each leg) @ body weight
RDLs: 3×15 @ 70
Goblet Bulgarian Split Squats 2×15 each (25#)
Leg curls 3×15 @ 25 #
Calfraises (Bodyweight) 2×20
Ab roll outs 3xMax reps (8,7,8)
Wednesday (Condition)
10x100m Row
1 minute rest between each round.
Thursday (Calisthenics)
Push ups 3 x max (20,18,22)
Dips:3xmax (12,10,10)
Pull ups 3xMax (8,8,5)
Plank 3x Max hold (1minx3)
Friday (full Body Strength)
Hang cleans 3×3 @ 155#
Farmer Carry + Shrugs 4x40m + 12 reps @ 55
Hammer curls + tricep push down 3×12 (50,60)
Russian twists w medicine ball (2×30)
Saturday/Sunday
Saturday:
Rucked 3 miles in a 20 # vest
Sunday:
Rest