Category Archives: Strength

Strength Day 3×8 Step Ups Contralateral Load 15kg 200m Sandbag Lunges for time: 4mins flat. 3R of:10 Incline Bench @40kg8 Chin Ups BW 3×12 Single Leg RDL Contralateral Load @17.5KG

Sled Push 60m 2min restSled Push 60m 2min restSled Push 50m *Race Weight Bench Press 3×5 @60kg3×7 Chin Ups @5kg3×11 1 leg Contralateral Romanian Deadlift @17.5kg

60m sled push2min rest50m sled push2min rest50m sled pushRace weight Bench Press 3×5 @57KGChin Ups 8-6-4-2 @ 5,7,10,12KG1 Leg RDL Contralateral Load 3×10 @17.5KG

Strength DayBack Squat 2×3 @65KG10 Wall Balls in between Press 2×10 @10kg DBs Pull Ups 2×5 1leg Romanian Deadlift 2×10 Barbell Row 2×10

Back Squat 3×3 @77KGPress 3×8 @16kg DBs Bench Press 3×5 @60KGPull Ups 3×8 Zercher Reverse Lunges 3×5 @49kg1 leg RDL 3×11 @16kg DB Bulgarian Split Squat 3×8 @16kg DBsPendley Row 3×6 @47kg

Back Squat 3×3 @ 75kgDB Press 3x 15kg – 10,10,8 Bench Press 3×5 @60kg – 5,5,4Pull Ups 3×7 Zercher Reverse Lunges 3×5 @47kg1 leg Romanian Deadlift 3×10 @16kg (unassisted) Bulgarian Split Squat 3×8 @15kg DBsBB Row 3×10 @ 45KG

Squat 3×3 @72kgPress 3×10 @14kg Bench Press 3×5 @58kgPull Ups 3×6 1 Leg RDL 3×10/10 @24kg KBzercher squats 3×5/5 @45kg Bulgarian split squat 3×10/10 @14kg dbsBarbell Row 3×10 @40kg

Zercher Reverse Lunges 3×5 @40kgDB Rows 3×8 @24kg DBs Bench Press 3×5 @55kgSuperset 5 Pull Ups Romanian Deadlift 3×5 @60kgPress 3×8 @14kg DBs

Back Squat heavy single 70kg 3×3 Back Squat 60kg5 wall balls in between