8th May

Tuesday 8th May

 

3-4 sets:

20 Dead bugs

20-30 secs Ring support holds (scale to feet supported)

10 Strict TTB

30 secs Plank march

Rest 1 – 2 mins

 

3-4 sets:

8-10 Split stance strict DB shoulder press e/side (back knee off the floor)

5-8 Strict Chin-ups 31X1

8-10 Single leg crossbody DB romain deadlift

Rest 1 – 2 mins

 

3-4 sets

10-15 Flat bench DB neutral grip press

10-15 DB Bent over rows

10-15 EZ bar bicep curls

Rest 1 – 2 mins

 

Saturday 12th May

 

3-4 sets:

10-12 Seated DB Z-press

10- 12 Cable rear delt flies

10-15 DB side bends

Rest 1 – 2 mins

 

3-4 Sets:

15-20 Press ups

15 Close grip Lat Pull Down

30 – 40 secs Weighted Forearm plank hold

Rest 1 – 2 mins

 

3-4 Sets:

15 Farmers hold DB narrow squats @ heavy

5 Wall walks

15- 20 GHD sit ups

Rest 1-2 mins

 

Tuesday 15th May

 

3-4 Sets:

60 seconds Axel bar DL @ as few breaks as possible

max reps ring pull-ups

10 Broad jumps with arms OH

Rest 1-2 minutes

 

3-4 Sets:

20 Sumo DB DL @ heavy

max DB press-ups

10-15 GHD sit-ups

Rest 1-2 mintues

 

3-4 Sets:

8 Reverse hypers @ 31×3

max BTN barbell Z-press @ empty bar

Flutterkicks:

16 Chin over bar

16 Hanging

16 Elbows

Rest 1-2 minutes

 

Saturday 19th May

 

3-4 Sets:

20 BB Bench hip thrusts @ light

20 BB Back squats @ same bar

max reps BB Thrusters @ same bar

Rest 1-2 minutes

 

3-4 Sets:

12 Cable chest flies

10-15 DB Chest press

max reps strict TTB

Rest 1-2 minutes

 

4 Sets:

12 Single arm standing DB press w/palms forward each side

10-8-6-4 Lat pulldowns @ heaaaavy

60 seconds EZ bar bicep curls

Rest 1-2 minutes