Category: Strength

Back Squat 3×3 @ 75kg
DB Press 3x 15kg – 10,10,8

Bench Press 3×5 @60kg – 5,5,4
Pull Ups 3×7

Zercher Reverse Lunges 3×5 @47kg
1 leg Romanian Deadlift 3×10 @16kg (unassisted)

Bulgarian Split Squat 3×8 @15kg DBs
BB Row 3×10 @ 45KG

Squat 3×3 @72kg
Press 3×10 @14kg

Bench Press 3×5 @58kg
Pull Ups 3×6

1 Leg RDL 3×10/10 @24kg KB
zercher squats 3×5/5 @45kg

Bulgarian split squat 3×10/10 @14kg dbs
Barbell Row 3×10 @40kg

Zercher Reverse Lunges 3×5 @40kg
DB Rows 3×8 @24kg DBs

Bench Press 3×5 @55kg
Superset 5 Pull Ups

Romanian Deadlift 3×5 @60kg
Press 3×8 @14kg DBs

Back Squat heavy single 70kg

3×3 Back Squat 60kg
5 wall balls in between

Bench Press 5×5 @50KG
Pull Ups 5 Reps Superset

Press 5×5 @ 35KG

Low-Med intensity. Just getting body back into training
5min Ski
5min Row
5min Ski
5min Row
10min Bike
145BPM Average


5R:
4 Bench Press @60KG
5 Pull Up

5R:
8 Arnold Press @12.5KG DBs
10m Sled Pull (Seated. Arms only)

Incline Bench Press 3×5 @ 50KG
Pull Ups 3×7 BW
DB Press 3×8 @ 15KG DBs
DB Bent Over Row @27.5KG

Bottoms Up Back Squat 3×3 @60KG
1×5 @65kg
Romanian Deadlift 3×5 @70kg
Bulgarian Split Squat Deficit 3×10 @12.5kg DBs
Nordic curl 3×6
Tibialis Raises 3x 10KG

Back Squat 3×3 @80KG
Cyclist Squat 3×10 @30kg DB
Nordic Curl 3×6
Tibialis Cur 3×8.5kg


PM:
45min Indoor Bike | 102 BPM