21st August - 7th September

Saturday 21st

3-4 Sets:

12 Hanging shoulder taps (scale to single-arm hang)

12 Single-arm landmine press per side

12 GHD back extensions

 

3-4 Sets:

12 DB Z-press

12 Wide goblet squats for max depth

8 DB sotts press @ light for quality

 

3-4 Sets:

12 DB pronated curls

12 Cable tricep extensions

10-meters DB bear crawl forward and back

 

Tuesday 24th

3-4 Sets:

10 BB strict press

10 BB front squats

10 BB thrusters

ALL UNBROKEN, YOU’RE NOT ALLOWED TO PUT THE BAR DOWN! BUILD EACH SET.

 

10 minutes continuous work (AMRAP FOR QUALITY):

7 DB Bench press

7 Strict pull-ups

7 GHD sit-ups

 

10 minutes continuous work (AMRAP FOR QUALITY):

7 Plate curls

7 Plate tricep extensions

7 Plate GTOH

 

Saturday 28th

3-4 Sets:

10 cal Ski

10 DB Deadlifts

10 DB Muscle cleans

 

3-4 Sets:

10 cal Row

7 DB renegade row push-ups

10 Cable flies

 

3-4 Sets:

20 Long walking lunges with arm reach forward

10 BB Good mornings

10 GHR’s (use band to scale)

 

Tuesday 31st

3-4 Sets:

12 DB Death march @ light

10 DB OH Lunges @ heavy

12 DBL DB snatches @ same as lunges

Rest 1-2 mins

 

3-4 sets:

10-15 Cable chest flies

10-15 Lat pulldowns

10-15 Lu raises

Rest 1 – 2 mins

 

3-4 sets:

20 Push-pull rows (bent over position)

12 Hanging rotating leg raises

16 Walking lunges with PVC OH and rotation over front leg

 

Saturday 4th

3-4 sets:

12 Alternating side lunges w/bubble reach (foot lands straight)

6 Single arm OHS (arm not allowed to bend – adjust accordingly)

20 WB’s UB

 

2-3 sets:

12 Lat pull-downs

15 Reverse hypers @ light

100-meters D-ball / Sandbag / goblet / FR carry @ HEAVY

 

3-4 sets:

10 DB sotts press in 1/4 squat @ light

16 Plate woodchops

max set strict toes to bar

 

Tuesday 7th

3 sets:

6-10 Kneeling barbell roll-outs

8-12 Landmine press per arm

16 Ring archer press-ups @ easy incline

 

3-4 sets:

6-8 Behind-the-neck lat pull-downs

max quality reps Cable rear delt flies

10-12 Arnold press

 

3-4 sets:

Go unbroken as long as possible:

30 seconds single-arm FR lunges per side

30 seconds DB Goblet squats @ heavy

30 seconds DB crossbody deadlifts per side

rest as needed