31st July - 21st August

Saturday 31st July

3-4 sets:

10 Single-arm ring-rows per side

Max quality reps – Tuck-up supinated pull-ups

8-12 Rotating knee raises per side

 

3-4 sets:

10 Chest flies

12 Glute bridge floor press @ 31×2

8 Half kneeling Arnold press per side

 

3-4 sets:

20 Turkish sit-ups

16 Crossbody v-ups

12 DB side bends

 

Tuesday 3rd August

3-4 sets:

20-meters DB death march

12 Squat jumps @ same DB’s

12 Ice skaters w/fractional plates if possible

 

3-4 sets:

16-20 Toes to rig

12 Reverse Hypers @ heavy

10 Ring rows w/2 seconds pause @ top

 

3-4 sets:

15 Leg lifts in straddle per side

12 Lat pull-downs

12 Plate Z-press

 

Saturday 7th August

3-4 sets:

15 Landmine press per side @ light

12 Half kneeling Arnold press per side @ moderate

9 BB Bench press @ heavy

 

3-4 sets:

20 Alternating DB piston row

15 Straight arm pull-downs standing

10 Seated cable rows

 

3-4 sets:

20 Ball throws in plank against the wall (use mobility ball or similar)

20 Alternating crossbody V-ups

10 Ring body saw

 

Tuesday 10th August

3-4 sets:

20-meters single DB FR walking lunges (change arms after 10m)

12 DB Crossbody DL’s per side

20 seconds machine ALL OUT sprint

 

3-4 sets:

20 Reverse lunges with DB swing OH (light – 2.5-5kg)

12 Reverse hypers

15 Rear delt flies

 

To accumulate:

50 SA DB snatch

40 Rotational mountain climbers

30 Dual DB/KB RDL

 

Saturday 14th August

3-4 sets:

30 seconds hex bar DL’s

10 Dbl DB clean and press @ heavy

5 Rotational press-ups per side

3-4 sets:

20 Cable face pulls @ light

10 DB Row per side (on bench)

10 DB/KB windmills per side

 

To accumulate (not for time – 3rd group):

100 empty BB bicep curls*

* every time you break – 10 strict toes to bars/v-ups/etc.

 

Tuesday 17th August

3-4 sets (positions FIRST, load SECOND):

6 Lateral lunges with bubble reach per side (foot lands straight)

8 Wide squats toes out

4 Single-arm sotts press per side

6 Single-arm DB OHS per side

 

3-4 sets:

12 Reverse hypers (if you set takes less than 20” add load)

20-12-8-4 Front squats

 

10-9-8-7-6-5-4-3-2-1

DB Bench press

Wide pull-ups (use band if needed – no dead fish reps allowed)