Bench Press 4 x 8 @ % @50KG
Bench Press 3 x 10-12 @ % @40,35,30 10 Reps
Close Grip Bench Press 3 x 10-12 @20,25,25KG 12 Reps
Clap Push Ups 3 x 12-15 @2 Sets of 10
Dumbbell Side-Laterals 3 x 12-15 @12R 12lbs
Bent Over Dumbbell Side Laterals 3 x 12-15 @12R 12lbs
Front Squat or Safety Bar Squat 3 sets x 3 reps @75, 78(2), 78(1)
Single Leg RDLs 4 sets x 12 reps (2x20lbs DBs)
Close Stance High Bar Squat 3 sets x 15 reps @40,50,50
*After 15 reps go immediately into a 20m Prowler Push(20,20,30kg)(challenging but Unbroken) Rest 3-5 minutes between ea set
Single Leg Skater Squat 3 sets x 10 reps
Bench Press 5 x 5 @ 70% @53KG
Alternating Dumbbell Bench Press 3 x 12-15 12R @20lbs
Strict Press 3 x 5 @ 65-70% @30KG
Half Kneeling Single Arm Kettlebell Press 3 x 12-15 @MISSED THIS!
Tricep Extension 3 x 12-15 15,13,13 @15lbs
Land-Mine Press 3 x 12-15 @12R 22.5KG Bar
Box Back Squat + chains or bands 3 sets x 6 reps @ 70% @70KG + 1 set of chains each side
Glute-Ham Raise 5 sets x 6 reps @BW
Single Arm KB Front Rack Lateral Step Up 5 sets x 10 reps @16KG KB
Dual KB Front Rack Bulgarian Split Squats 3 sets x 20 reps @BW
Deadlifts from the blocks at midshin
3 sets x 8 reps @ 75% @94KG
Barbell Row
4 sets x 8 reps @40, 45, 48, 48KG
Single Leg Barbell Deadlift
4 sets x 10 reps @40KG 8r, 30kg 10r, 30kg 10r, 20kg 10r
Lat Pulldown
4 sets x 12 reps @Orange Band 12 R
Single Arm Landmine Row 3 sets x 12 reps @10KG
Done as a superset with DB Curls
Alternating DB Curls 3 sets x 12 reps @20lbs
Done as a superset with Landmine Row
Barbell Curl 1 set x 60 reps @10KG
accumulate 60 reps on an empty barbell
Bench Press 4 x 3 @ 75-80% @60KG
Press 3 x 3 @ 65-70% @40KG
Pallof Press 3 x 15 @purple band
Dumbbell Side-Laterals 3 x 12-15 @10lbs 15R
Bent Over Dumbbell Side Laterals 3 x 12-15 @10lbs 15R
Weighted Pull-Ups 3 x 12-15 @12s
Rack Chins 3 x 15-20 @15 Reps
Lat Pull-Downs 3 x 15-20 @15reps Orange Band
Dumbbell Curl 3 x 15-20 @ Did Not do!
Shoulder “I”s 3 x 20 @15reps 1.5kg
Shoulder “Ys” 3 x 20 @15reps 1.5kg
Shoulder “T”s 3 x 20 @15reps 1.5kg
Hybrid Squat Protocol
Day 1
Back Squat
3 sets x 8 reps @ 70% @71KG
On the third set, peform as many reps as
possible at 70%
Barbell Split Squat
5 sets x 6 reps/leg @40KG
Farmers Carry
4 sets x reps @20KG 1st set, 24kg other sets
4 sets for DISTANCE, moderate weight.
Glute-Ham Raise
4 sets x 10 reps *blue and small grey band
Banded March
2 sets x 2 reps
2:00 March @Orange Band *90 Seconds
Hollow Rocks 50 reps
Weight 62.2KG
Hybrid Push Only Week 1 Day 1
Bench Press 4 x 8 @ 60% @45KG
Bench Press (Drop Set) 3 x 10-12 @ 40KG 12, 35KG 10, 30KG 8
Close Grip Bench Press 3 x 10-12 @ 40KG 10, 35KG 4, 30KG 5, 20KG 12 *Spotted heavily
Tricep Rock-n-Rolls 3 x 12-15 @ 20lbs 12 reps
Dumbbell Side-Laterals 3 x 12-15 @ 10lbs 12 reps
Bent Over Laterals 3 x 12-15 @ 10lbs 12 reps
Vanguard Lift Off
Weight in at 61.6KG
Snatch @69-63(f)-64 *PR
Clean & Jerk @75-81-85(f)