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Wednesday, December 21, 2022

2022DEC21

Close Grip Bench Press:
20(5)4
50(5)2
60(5)2
70(5)2

Hand Release Pull Up:
bw(5)2

Hand Release Chins:
bw(5)2

Pull Up:
bw(5)

Chins:
bw(5)

Dips:
bw(10)4
12(10)

Russian KB Swing:
12(20)3

12kg Dips

Tuesday, December 20, 2022

2022DEC20

KB Goblet Squat:
8(10)
12(10)
16(10)

Bulgarian Lunges:
bw(10)3

Belt Squat:
30(10)
40(10)
50(10)
60(10)
70(10)

Back Squat:
20(5)3
50(5)2
70(5)
90(3)
110(1)
130(5)

130kg Back Squat

Sunday, December 18, 2022

2022DEC18

Close Grip Bench Press:
20(10)3
50(5)2

Reverse Hyper Rows:
60(10)5

Pull Up:
bw(1)5

Chins:
bw(1)5

Dips:
bw(10)4
12(10)

12kg Dips

Saturday, December 17, 2022

2022DEC17

Bulgarian Lunges:
bw(10)3

Belt Squat:
30(10)3
45(10)

Front Squat:
20(3)3

Back Squat:
20(5)3
70(5)
100(5)
120(5)
140(5)

140kg Back Squat

Friday, December 16, 2022

2022DEC16

Close Grip Bench Press:
20(5)5
60(5)3

Pull Up:
bw x 1/2/3/4/5

Press:
20(5)5

Reverse Hyper One Arm Row:
60(5)3

Dips:
bw(10)5

KB Reverse Dips:
12(10)
16(10)
20(10)
16(10)
12(10)

Thursday, December 15, 2022

2022DEC15

KB Goblet Squat:
8(10)2
12(10)2

Belt Squat:
15(10)2
30(10)
45(10)

Back Squat:
20(5)2
40(5)
60(5)
80(5)
100(5)
120(5)
140(5)

140kg Back Squat

Tuesday, December 13, 2022

2022DEC13

Belt Squat:
15(10)
30(10)
45(10)
60(10)

Bulgarian Lunges:
bw(10)4

Back Squat:
20(5)4
50(5)
70(5)
90(5)
110(5)
130(5)

130kg Back Squat

Monday, December 12, 2022

2022DEC12

Close Grip Bench Press:
20(5)4
60(5)2
100(3)2

Chins:
bw(5)4

Reverse KB Dips:
8(10)
12(10)
16(10)
20(10)

Dips
bw(10)4

Saturday, December 10, 2022

2022DEC10

Belt Squat:
30(10)2
40(10)
50(10)
60(10)

Back Squat:
20(5)2
40(5)
70(5)
90(5)
120(5)

120kg Back Squat

Friday, December 9, 2022

2022DEC09

Press:
20(5)
20(10)5

Chins:
bw(1)
5(2)
10(3)
15(4)
20(5)

Reverse KB Dips:
12(10)
16(10)
20(10)
24(10)

Dips
bw(10)4

Seated Wrist Curl:
20(20)3

CoC:
T(10)3

Thursday, December 8, 2022

2022DEC08

Bulgarian Lunges:
bw(10)3

KB Goblet Squat:
8(10)3

Back Squat:
20(5)2
50(5)2
70(5)
100(5)
120(5)
140(5)

Belt Squat:
30(10)
45(10)
60(10)

140kg Back Squat

Wednesday, December 7, 2022

2022DEC07

Press:
20(5)
30(4)
40(3)
50(2)
60(1)

Chins:
bw(5)
5(4)
10(3)
15(2)
20(1)

Hang High Pull:
20(10)
30(10)
40(10)

Plate Cuban Curl:
1.25 x 10/15/20

Dips:
bw x 10/15/20

Heavy Hammer:
5#(10)3

CoC:
T(10)3

Tuesday, December 6, 2022

2022DEC06

Belt Squat:
15(10)2
30(10)2
45(10)
60(10)

Bulgarian Lunges:
bw(10)2

Back Squat:
20(5)4
50(5)2
70(5)
100(5)
120(5)

120kg Back Squat

Monday, December 5, 2022

2022DEC05

Reverse KB Dips:
8(10)
12(10)
16(10)

Pull Up:
bw x 1/2/3

Close Grip Bench Press:
20(10)4

Dips:
bw x 5/10/20

Plate Cuban Curls:
1.25 x 10/15/20

Seated Wrist Curl:
20(20)3

CoC:
T(10)3

Sunday, December 4, 2022

2022DEC04

Belt Squat:
20(10)2
35(10)2
40(10)2
55(10)2

Bulgarian Lunges:
bw(10)4

Back Squat:
20(5)2
40(5)2
60(5)2
80(5)2

Dips:
bw(10)

Tuesday, November 29, 2022

Monday, November 28, 2022

Saturday, November 19, 2022

2022NOV19

Bulgarian Lunges:
bw(10)3

Belt Squat:
20(10)
40(10)
60(10)
80(10)
75(10)
60(10)
55(10)

Back Squat:
20(5)3
50(5)
70(4)
100(3)
120(2)
150(1)

150kg Back Squat

Friday, November 18, 2022

2022NOV28

Close Grip Bench Press:
20(5)4
40(5)2
60(5)2
80(5)2

Pull Up:
bw x 1/2/3/4/5
8 x 1/2/3/4/5

Dips:
bw(10)4
bw(21)

KB Reverse Dips:
8(10)
12(10)
16(10)
20(10)

Thursday, November 17, 2022

2022NOV17

Bulgarian Lunges:
bw(10)3

KB Goblet Squat:
8(10)
12(10)
16(10)

Back Squat:
20(5)3
50(5)
70(5)
100(5)
120(5)

Belt Squat:
25(10)2
50(10)
60(10)
70(10)

120kg Back Squat

Wednesday, November 16, 2022

2022NOV16

Close Grip Bench Press:
20(5)5
50(5)
60(5)
70(5)
80(5)

Chins:
bw x 1/2/3/4/5

KB Reverse Dips:
8(10)
12(10)
16(10)
20(10)

Dips:
bw(10)4
bw(20)

Tuesday, November 15, 2022

2022NOV15

Swim Reverse Hyper:
bw(10)3

Bulgarian Lunges:
bw(10)3

KB Goblet Squat:
8(10)3

Reverse Hyper (Roller):
40(10)2
50(10)2
60(10)

Belt Squat:
25(10)
40(10)
50(10)
65(10)

Monday, November 14, 2022

Sunday, November 13, 2022

2022NOV13

Bulgarian Lunges:
bw(10)2
8(10)2

Belt Squat:
25(10)2
50(10)2
75(10)4

Back Squat:
20(5)2
50(5)2
70(5)
90(5)
110(5)
130(4)
150(3)

130kg Back Squat

Saturday, November 12, 2022

2022NOV12

Close Grip Bench Press:
20(10)
30(10)
50(10)
70(10)
80(8)
90(6)
100(4)
110(2)

Pull Up:
bw(5)4

Chins:
bw(5)4

Dips:
bw(10)4
16(5)
20(5)
24(5)
bw(10)

Friday, November 11, 2022

2022NOV11

Belt Squat:
25(10)2
40(10)
50(10)
65(10)
75(10)

Reverse Hyper (Strap):
40(10)2
50(10)
60(10)
70(10)
80(10)

Back Squat:
20(5)
50(5)
70(5)
100(4)
120(3)

120kg Back Squat

Thursday, November 10, 2022

2022NOV10

Close Grip Bench Press:
20(5)3
50(5)
70(5)

KB Reverse Dips:
12(10)3
16(10)

Dips:
bw(10)4
16(10)
24(10)

Reverse Hyper Rows:
55(10)4

Wednesday, November 9, 2022

2022NOV09

Bulgarian Lunges:
bw(10)3

KB Goblet Squat:
8(10)
12(10)
16(10)

Back Squat:
20(3)3
70(3)2
100(3)
120(2)
140(1)

Belt Squat:
25(10)3
50(10)2
75(10)
100(10)

Reverse Hyper Straps:
40(10)2

140kg Back Squat

Tuesday, November 8, 2022

2022NOV08

Close Grip Bench Press:
20(5)
40(5)
60(5)
80(5)
100(5)
120(1)

Pull Up:
bw(5)4

Dips:
bw(10)5
16(10)

Chins:
bw(5)4

KB Pullover:
8(10)

KB Tricep Extension:
8(10)

Monday, November 7, 2022

2022NOV07

Belt Squat:
10(10)
20(10)
30(10)
40(10)
50(10)
60(10)
70(10)
80(10)

Back Squat:
20(3)
50(3)
70(3)
100(3)
120(3)
140(2)
160(1)

Reverse Hyper (Strap):
40(10)
60(10)
80(10)

Saturday, November 5, 2022

Friday, November 4, 2022

2022NOV04

Bulgarian Lunges:
bw x (10)4

KB Goblet Squat:
8 x (10)4

Back Squat:
20 x (5)2
40 x (5)2
60 x 5
80 x 5
100 x 3
120 x 1
100 x 5
120 x 3
140 x 1

140kg Back Squat

Thursday, November 3, 2022

2022NOV03

Banded Bench Press:
Purple(20) x (5)2
Purple(40) x (5)2
Purple(60) x (5)2

Pull Ups:
bw x 6/5/4/3/2/1

Dips:
bw x (10)5

Strap Tricep Extension:
bw x (5)4

KB Pullover + Skull Crusher:
8 x (10+10)1
12 x (10+10)2

Dips

Wednesday, November 2, 2022

2022NOV02

Bulgarian Lunges:
bw x (10)3

KB Goblet Squat:
8 x (10)3

Swim Reverse Hyper:
bw x (10)3

Reverse Hyper (Strap):
50 x (10)3

Back Squat:
20 x (3)3
50 x (3)2
70 x 3
90 x 2
110 x 1
90 x 3
110 x 2
130 x 1
110 x 3
130 x 2
150 x 1
160 x 1

160kg Back Squat

Tuesday, November 1, 2022

2022NOV01

Banded Close Grip Bench Press:
Purple(20) x 5
Purple(30) x 5
Purple(40) x 5
Purple(50) x 5
Purple(60) x 5

Chins:
bw x 5
5 x 5
10 x 5
15 x 5
20 x (1)5

KB Pullovers:
8 x 10
12 x 10
16 x 10
20 x 10

Banded Close Grip Bench Press:
Purple(70) x 5
Purple(80) x 5
Purple(90) x 5

Reverse KB Dips:
20 x (10)3

Dips:
bw x (10)3

Monday, October 31, 2022

2022OCT31

Goblet Squat:
8(10)4

Bulgarian Lunges:
bw(10)4

Swim Reverse Hyper:
bw(10)4

Back Squat:
20(3)4
50(3)
70(3)
90(3)
110(3)
130(3)
150(2)
150(3)
150(4)

Reverse Hyper (Strap):
30(10)
50(10)
60(10)

150kg Back Sqaut

Sunday, October 30, 2022

2022OCT30

Pull Ups:
bw x 5
5 x 4
10 x 3
15 x 2
20 x 1

Chins:
bw x 5
5 x 4
10 x 3
15 x 2
20 x 1

Banded Close Grip Bench Press:
Purple(20) x 5
Purple(40) x 5
Purple(60) x 4
Purple(80) x 3
Purple(100) x (2)6

KB Overhead Tricep Extension:
8 x (10)3

Reverse Hyper Pull Over:
30 x 10
40 x 10
50 x 10
60 x 10

Saturday, October 29, 2022

2022OCT29

KB Goblet Squat:
8 x (10)2
16 x 10

Bulgarian Lunges:
bw x (10)4

Back Squat:
20 x (3)3
50 x (3)2
70 x (3)2
100 x 3
120 x 3
140 x 3
160 x (1)3

Power Clean:
50 x (1)2
80 x (1)2
110 x (1)2

160kg Back Squat

Friday, October 28, 2022

2022OCT28

Close Grip Bench Press:
20 x (10)3

Reverse Hyper Rows:
30 x (10)3

Banded Close Grip Bench:
Purple(20) x (10)2
Purple(40) x (10)2
Purple (60) x 8
Purple (80) x 6
Purple (100) x 2

Banded Reverse Hyper Rows:
Purple(30) x 10
Purple2(30) x 10

Dips:
bw x (10)5

KB Pullovers:
8 x 10
12 x 10
16 x 10

Banded Bent Rows:
Purple x (10)2

Thursday, October 27, 2022

2022OCT27

Bulgarian Lunges:
bw x (10)4

KB Goblet Squat:
8 x (10)4

Back Squat:
20 x (3)2
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3
20 x 3
70 x 3
120 x 3
140 x 3

Snatch:
20 x (3)2
30 x 3
40 x 3
50 x 3
60 x 2
70 x 2
80 x 2

140kg Back Squat

Wednesday, October 26, 2022

2022OCT26

Reverse Band Pec Deck:
Green x (20)3

KB Reverse Dips:
8 x 10
12 x 10
16 x 10
20 x 10

Dips:
bw x (10)5

Banded Dips:
Purple x 10
Purple2 x 10

Tuesday, October 25, 2022

2022OCT25

Pull Up:
bw x (5)4

Chins:
bw x (5)4

Bulgarian Lunges:
bw x (10)4

Back Squat:
20 x (3)4
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3
140 x 3
160 x 1

160kg Back Squat

Monday, October 24, 2022

2022OCT24

Bulgarian Lunges:
bw x (10)3

Goblet Squat:
5 x (10)3

Swim Reverse Hyper:
bw x (10)3

Clean + Jerk:
20 x (1+1)1
30 x (1+1)2
40 x (1+1)2
50 x (1+1)2
70 x C
70 x (1+1)2

Back Squat:
20 x (5)6
60 x 4
100 x 3
140 x 2

140kg Back Squat

Sunday, October 23, 2022

2022OCT24

Bulgarian Lunges:
bw x (10)4

Seated Good Morning:
5 x (10)4

Box Jump:
6" x 3
12" x 3
18" x 3
24" x 3

Back Squat:
20 x (5)3

Snatch:
30 x (1)4
50 x (2)2
60 x (2)2
70 x (2)2
80 x (2)2
90 x 1

90kg Snatch

Saturday, October 22, 2022

2022OCT22

Bulgarian Lunges:
bw x (10)4

Goblet Squat:
5 x 10
10 x 10
15 x 10
20 x 10

Swim Reverse Hyper:
bw x (20)4

Back Squat:
20 x (3)4
40 x 3
60 x 3
80 x 3
100 x 3
120 x 3

Reverse Hyper Reverse Dips:
30 x (10)4

Dips:
bw x (10)3

Banded Dips:
bw + Purple x (10)2
bw + Purple x 6

Banded Dips

Friday, October 21, 2022

2022OCT21

Bulgarian Lunges:
bw x (10)4

Goblet Squat:
5 x 10
10 x 10
15 x 10
20 x 10

Pull Up:
bw x (5)4

Chins:
bw x (5)4

Back Squat:
20 x 3
30 x 3
40 x 3
50 x 3
60 x 3
70 x 3
80 x 3
100 x 3
120 x 3
140 x 2

140kg Back Squat

Thursday, October 20, 2022

Wednesday, October 19, 2022

2022OCT19

Bulgarian Lunges:
bw x (10)4

Goblet Squat:
5 x 10
8 x 10
10 x 10
15 x 10

Swim Reverse Hyper:
bw x (10)4

Elephant Walk:
bw x (10)4

Clean + Jerk:
30 x (1+1)1
50 x (1+1)1
70 x (1+1)1
90 x (1+1)1

Back Squat:
20 x (3)4
50 x 3
70 x 2
90 x 1
70 x 3
90 x 2
110 x 1
90 x 3
110 x 2
130 x 1
110 x 3
130 x 2
150 x 1

150kg Back Squat

Tuesday, October 18, 2022

2022OCT18

Bulgarian Lunges:
bw x (10)4

Goblet Squat:
5 x 10
10 x 10
12 x 10
15 x 10

Snatch Grip Overhead Squat:
20 x (3)4

Back Squat:
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)2
120 x (3)2 * Paused

Trap Bar Reverse Dips:
50 x (10)5

Dips:
bw x (10)5

Snatch:
30 x (1)2
40 x (1)2
50 x (1)2
60 x (1)2
70 x M
70 x (1)2

120kg Paused Back Squat

Monday, October 17, 2022

2022OCT17

Bulgarian Lunges:
bw x (10)4

Goblet Squat:
5 x 10
10 x 10
12 x 10
16 x 10

Swim Reverse Hyper:
bw x (10)4

Kang Squat:
20 x 3
30 x 3
40 x 3
50 x 3

Elephant Walk:
bw x (10)4

Clean + Jerk:
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
90kg Clean + Jerk

Sunday, October 16, 2022

2022OCT16

Close Grip Bench Press:
20 x (5)2
40 x (5)2
60 x (5)2
80 x (5)2

Bent Rows:
20 x (5)5

6 Block Snatch:
20 x (1)2
30 x (1)2
40 x (1)2
50 x (1)2
60 x (1)2
70 x (1)2

70kg Block Snatch

Saturday, October 15, 2022

2022OCT15

Bulgarian Lunges:
bw x (10)4

Goblet Squat:
8 x (10)2

Back Squat:
20 x (3)3

KB Front Squat:
8 x (10)2

KB Reverse Dips:
8 x 10
16 x 10
24 x 10
32 x 10
28 x 10

Dips:
bw x (10)5

Back Squat:
20 x (3)5
70 x 3
120 x 2
170 x 1

170kg Back Squat

Friday, October 14, 2022

2022OCT14

Goblet Squat:
8 x (10)2
12 x (10)2

Pull Up:
bw x (5)4

Bulgarian Lunges:
bw x (10)4

Chins:
bw x (5)4

4 Block Clean + Jerk:
30 x (1+1)1
40 x (1+1)1
50 x (1+1)1
60 x (1+1)1
70 x (1+1)1

Back Squat:
20 x (3)5
60 x (3)2
100 x 3
120 x 3

70kg Block Clean + Jerk

Thursday, October 13, 2022

2022OCT13

Goblet Squat:
8 x (10)2
12 x (10)2

Swim Reverse Hyper:
bw x (10)4

Bulgarian Lunges:
bw x (10)4

Kang Squat:
15 x 3
20 x 3
25 x 3
30 x 3
35 x 3

Elephant Walk:
bw x (10)4

3 Block Snatch:
30 x (1)4
40 x (1)2
50 x (1)2
60 x (1)2
70 x 1
75 x 1
80 x 1

3 Block Snatch Pull:
90 x 3

80kg Block Snatch

Wednesday, October 12, 2022

2022OCT12

Close Grip Bench Press:
20 x (10)5
40 x 10
60 x 10
80 x 10
100 x 5

Goblet Squat:
8 x 10
12 x 10
16 x 10
20 x 10
24 x 10

KB Reverse Dips:
8 x 10
12 x 10
16 x 10
20 x 10
24 x 10

Dips:
bw x (10)5

Back Squat:
20 x 3
60 x 3
100 x 3
140 x 3

140kg Back Squat

Tuesday, October 11, 2022

2022OCT11

Swim Reverse Hyper:
bw x (10)4

Kang Squat:
20 x (3)4

Reverse Hyper (Strap):
30 x (10)2

Kang Squat:
25 x 3
27.5 x 3
30 x 3

6 Block Clean + Jerk:
30 x (1+1)2
50 x (1+1)4
70 x (1+1)4
50 x (1+1)4 * Power

70kg Block Clean + Jerk

Monday, October 10, 2022

2022OCT10

Bulgarian Lunges:
bw(10)4

Elephant Walk:
bw(10)3

6 Block Snatch:
30(1)2
40(1)2
50(1)2
60(1)

Back Squat:
20(3)4
50(3)2
70(3)2
90(3)
110(3)2
130(3)2

130kg Back Squat

Sunday, October 9, 2022

2022OCT09

Bulgarian Lunges:
bw(10)4

Front Squat:
20(3)4
30(3)2

Close Grip Bench Press:
20(10)4

6 Block Clean + Jerk:
30(1+1)2
40(1+1)1
50(1+1)1
60(1+1)1
70(1+1)1
80(1+1)1
90(1+1)1

Front Squat:
70(1)
60(2)
80(1)
70(2)
90(1)
80(2)
100(1)
90(2)
110(1)
100(2)
120(1)

120kg Front Squat

Saturday, October 8, 2022

2022OCT08

Bulgarian Lunges:
bw(10)4

Pull Up:
bw(5)4

Chins:
bw(5)4

KB Reverse Dips:
12(10)4

Dips:
bw(10)4

Elephant Walk:
bw(10)4

Press:
20(5)4

KB Press:
12(5)4

Back Squat:
20(3)12
50(3)2
70(3)2
90(3)2
110(3)
130(2)
150(1)

150kg Back Squat

Friday, October 7, 2022

2022OCT07

Bulgarian Lunges:
bw(10)4

6 Block Clean + Jerk:
20(1+1)2
30(1+1)1
50(1+1)1
70(1+1)2

Back Squat:
20(3)4
50(3)2
70(3)
100(2)
120(1)
90(3)
120(2)
140(1)
110(3)
140(2)
160(1)

160kg Back Squat

Thursday, October 6, 2022

2022OCT06

Bulgarian Lunges:
bw(10)4

Front Squat:
20(3)4
40(3)2
60(3)2
80(3)2
100(3)2

4 Block Clean + Jerk:
20(1+1)2
40(1+1)2
60(1+1)2
80(1+1)2
100(1+M)

100kg Front Squat

Wednesday, October 5, 2022

2022OCT05

Bulgarian Lunges:
bw(10)4

Close Grip Bench Press:
20(5)
40(5)
60(5)
80(5)
100(5)

Back Squat:
20(3)4
50(3)
70(3)
110(3)
140(2)
160(1)

KB Reverse Dips:
8(10)
12(10)
16(10)
20(10)
24(10)

Dips:
bw(10)5

160kg Back Squat

Tuesday, October 4, 2022

2022OCT04

Bulgarian Lunges:
bw(10)4

2 Block Clean + Jerk:
20(1+1)2
40(1+1)2
60(1+1)2
80(1+1)2
100(1+1)2

Back Squat:
20(3)4
50(3)
90(1)
70(3)
110(1)
90(3)
130(1)
110(3)
150(1)
130(3)

150kg Back Squat

Monday, October 3, 2022

2022OCT03

Bulgarian Lunges:
bw(10)4

Reverse Hyper (Strap):
30(10)4

Front Squat:
20(3)4
30(3)2
50(3)2
70(3)2

Trap Bar Reverse Dip:
20(10)2
30(10)2
40(10)2

Dips:
bw(10)6

2 Block Clean + Jerk:
20(1+1)2
50(1+1)2
70(1+1)2

Sunday, October 2, 2022

2022OCT02

Bulgarian Lunges:
bw(10)4

Pull Up:
bw(5)4

Chins:
bw(5)4

Reverse Hyper:
bw(10)4

Reverse Hyper (Strap):
30(10)4

2 Block Clean + Jerk:
30(1+1)2
50(1+1)2
70(1+1)1

Back Squat:
20(3)4
50(3)2
70(3)2
90(3)
110(2)
130(1)
100(3)
120(2)
140(1)
110(3)

140kg Back Squat

Saturday, October 1, 2022

2022OCT01

Bulgarian Lunges:
bw(10)4

Clean + Jerk:
20(1+1)2
40(1+1)2
60(1+1)2
80(1+1)2

Front Squat:
20(3)4
50(3)2
70(3)
90(1)
80(3)
100(1)
90(3)
110(1)
100(3)
120(1)

120kg Front Squat

Friday, September 30, 2022

2022SEP30

Bulgarian Lunges:
bw(10)4

Clean + Jerk:
20(1+1)2
51(1+1)3

Back Squat:
20(3)4
50(3)2
70(3)2
100(3)2
120(3)
151(1)

Trap Bar Reverse Dip:
20(10)5

Dips:
bw(10)5

Thursday, September 29, 2022

2022SEP29

Bulgarian Lunges:
bw(10)4

Front Squat:
20(3)4

Pull Ups:
bw(5)4

Chins:
bw(5)2

KB Up Press:
8(5)2
12(5)2
16(5)

Front Squat:
40(3)2
50(3)2
60(3)2
80(3)
100(3)

Power Clean + Jerk:
30(1+1)2
50(1+1)2
70(1+1)2
100(1+1)2

Clean Pull:
120(3)

Wednesday, September 28, 2022

2022SEP28

Bulgarian Lunges:
bw(10)5

Back Squat:
20(3)3
50(3)2
70(3)2
90(3)2
110(3)2
130(3)

Tuesday, September 27, 2022

2022SEP27

Close Grip Bench Press:
20(5)2
40(5)2
60(5)2
80(5)2
100(5)2

Front Squat:
20(3)2
40(3)2
60(3)2
80(3)2
100(3)2

Dips:
bw(10)5

Trap Bar Reverse Dips:
20(10)
40(10)
45(10)
50(10)
35(10)

Sunday, September 25, 2022

2022SEP26

Russian KB Swing:
16(20)
24(20)

Pull Up:
bw(5)4

Chins:
bw(5)4

Back Squat:
20(3)4
60(3)2
100(3)

Saturday, September 24, 2022

2022SEP24

Bulgarian Lunges:
bw(10)5

Back Squat:
20(3)3
50(3)
70(3)
90(3)
80(3)
100(3)
90(3)
110(3)
100(3)
120(3)
100(2)

Friday, September 23, 2022

2022SEP23

KB Pullover
8(10)3

KB Tricep Extension:
8(10)3

Pull Up:
bw(5)
8(5)
12(5)

Trap Bar Reverse Dips:
20(10)
40(10)
60(10)
80(5)
20(10)

Dips:
bw(10)
8(10)
12(10)
16(10)
20(10)
bw(10)

Chins:
bw(5)3

Thursday, September 22, 2022

2022SEP22

Bulgarian Lunges:
bw(10)4

Back Squat:
20(3)4
50(3)4

Clean + Jerk:
20(1+1)2
30(1+1)2
50(1+1)2

Clean + Push Press:
50(1+1)2
70(1+1)2
90(1+1)2
110(M)

Wednesday, September 21, 2022

2022SEP21

Close Grip Bench Press:
20(10)4

Dips:
bw(10)4

Reverse Hyper Rows:
35(10)4

Reverse Hyper Dips:
35(10)4

Tuesday, September 20, 2022

2022SEP20

Front Squat + Hang Clean:
20(3+3)3
40(3+3)
50(2+2)
70(1+1)
90(1+1)
110(1+1)

Bulgarian Lunges:
bw(10)3

Elephant Walk:
bw(10)3

4 Block Clean + Jerk:
30(1+1)2
50(1+1)4
70(1+1)2
90(1+1)3

Monday, September 19, 2022

2022SEP19

Chins:
bw x (5)5

Behind Neck Seated Press:
20 x (5)5

KB Pullover:
8 x (10)3

6 Block Clean + Split Jerk:
20 x (1+1)2
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
50 x (1+1)2

70kg Block Clean + Split Jerk

Sunday, September 18, 2022

2022SEP18

Back Squat:
20 x (5)4
40 x (5)2
60 x (4)2
80 x (3)2
100 x (3)2

Bulgarian Lunges:
bw x (10)5

Elephant Walk:
bw x (10)3

6 Block Clean + Split Jerk:
20 x (1+1)1
30 x (1+1)1
50 x (1+1)1
70 x (1+1)1
90 x (1+1)1

6 Block Clean Pull:
120 x (3)2

90kg Block Clean + Split Jerk

Saturday, September 17, 2022

2022SEP17

Close Grip Bench:
20 x (10)7

KB Reverse Dips:
8 x 10
12 x 10
16 x 10
20 x 10
24 x 10
28 x 10

Dips:
bw x (10)7

6 Block Clean + Split Jerk:
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
100 x (1+1)2

6 Block Clean Pull:
120 x (3)2

100kg Block Clean + Split Jerk

Friday, September 16, 2022

2022SEP16

Bulgarian Lunges:
bw x (10)5

Front Squat:
20 x (3)5
40 x (3)2
60 x (3)2
80 x (3)2
90 x 3
100 x 3
110 x 3

Elephant Walk:
bw x (10)4

Patrick Step Up:
bw x (10)3

6 Block Clean + Split Jerk:
20 x (1+1)2
50 x (1+1)2
60 x (1+1)4

60kg Block Clean + Split Jerk

Thursday, September 15, 2022

2022SEP15

Pull Up:
bw x (5)4
8 x (3)4
12 x (2)4

Seated Press:
20 x (5)2
30 x (5)2
40 x (5)2

Behind Neck Seated Press:
20 x (5)2
30 x (5)2
40 x (5)2

6 Block Clean + Split Jerk:
30 x (1+1)1
40 x (1+1)1
50 x (1+1)1
60 x (1+1)1
70 x (1+1)1

70kg Block Clean + Split Jerk

Wednesday, September 14, 2022

2022SEP14

Bulgarian Lunges:
bw x (10)6

Elephant Walk:
bw x (10)3

Patrick Step Up:
bw x (10)3

Back Squat:
20 x (5)3
50 x (4)2
70 x 3
90 x 3
110 x 3
120 x 3
130 x 3
110 x (2)3

130kg Back Squat

Tuesday, September 13, 2022

2022SEP13

Close Grip Bench Press:
20 x 10
40 x 10
50 x 10
60 x 10
70 x 10

Rolling Thunder Reverse Dips:
20 x 10
30 x 10
40 x 10
50 x 10
60 x 10

Dips:
bw x (10)5

Hang Snatch High Pull:
30 x 5
50 x 5
70 x 5
90 x 5

Monday, September 12, 2022

2022SEP12

Bulgarian Lunges:
bw x (10)6

Jefferson Curl:
8 x (20c)3

Front Squat:
20 x (3)4
40 x (3)2
60 x (3)2
80 x (3)2
100 x (3)2

3 Block Clean + Split Jerk:
20 x (2+2)1
30 x (1+1)2
50 x (1+1)2

50kg Block Clean + Split Jerk

Sunday, September 11, 2022

2022SEP11

Pull Up:
bw x (5)4

Behind Neck Snatch Press:
20 x (5)4

Parallel Grip Chins:
bw x (5)4

Behind Neck Clean Press:
20 x (5)4

Chins:
bw x (5)4

Behind Neck Press:
20 x (5)4

Trap Bar Reverse Dips:
20 x 10
50 x 10
70 x 8
90 x 6
110 x 4 * PP

Dips:
bw x 10/8/6/4

Hip Snatch High Pull:
20 x 5
30 x 5
40 x 5
50 x 5
60 x (5)3

Saturday, September 10, 2022

2022SEP10

Bulgarian Lunges:
bw x (10)5

Back Squat:
20 x (3)6
50 x (3)2
70 x (3)2
100 x (3)2
80 x (2)2

4 Block Snatch:
20 x (3)2
30 x (2)2
50 x (2)2

Friday, September 9, 2022

2022SEP09

Dips:
bw x (10)7

Trap Bar Reverse Dips:
20 x (10)2
40 x 10
50 x 10
60 x (10)3

Thursday, September 8, 2022

2022SEP08

Front Squat:
20 x (3)2
40 x (3)2
60 x (3)2
80 x (3)2

4 Block Clean + Split Jerk:
20 x (1+1)2
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2

90kg Block Clean + Split Jerk

Wednesday, September 7, 2022

2022SEP07

Pull Up:
bw x 1/2/3/4/5

Bell Up KB Press:
8 x 1/2/3/4/5
12 x (5)3
16 x (5)2

Chins:
bw x (5)5

Tuesday, September 6, 2022

2022SEP06

Back Squat:
20 x (5)4
40 x (5)2
60 x (5)2
80 x (3)2
100 x (1)2
80 x (2)3

Elephant Walk:
bw x (10)3

Peterson Set Up:
bw x (10)3

Bulgarian Lunges:
bw x (10)3

5 Block Clean + Split Jerk:
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2

Monday, September 5, 2022

2022SEP05

Trap Bar Reverse Dips:
30 x 10
50 x 5
40 x 8
60 x 3
50 x 6
80 x 3
60 x 4
100 x 2
120 x 1

Dips:
bw x 10/5/8/4/6/3/4/2/1/10/17

Sunday, September 4, 2022

2022SEP04

Bulgarian Lunges:
bw x (10)3

Elephant Walk:
bw x (10)3

Front Squat:
20 x (3)3

4 Block Clean + Split Jerk:
20 x (3+1)1
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
80 x (1+1)1
90 x (1+1)1
100 x (1+1)1

Patrick Set Up:
bw x (10)3

100kg Block Clean + Split Jerk

Saturday, September 3, 2022

2022SEP03

KB Reverse Dips:
8 x (10)2
12 x (10)2

Close Grip Bench Press:
20 x (10)2
40 x (10)2

Trap Bar Reverse Dips:
30 x 10
40 x 10
50 x 10
60 x 10
70 x 10

Dips:
bw x (10)5

Friday, September 2, 2022

2022SEP02

Front Squat + Hang Clean:
20 x (3+1)3
40 x (3+1)2
60 x (2+1)2
80 x (1+1)1
60 x (3+1)1
80 x (2+1)1
100 x (1+1)1

Patrick Set Up:
bw x (10)3

Elephant Walk:
bw x (10)3

Bulgarian Lunges:
bw x (10)3

100kg Front Squat + Hang Clean

Thursday, September 1, 2022

2022SEP01

6 Block Snatch Pull + Snatch:
20 x (1+1)3
30 x (1+1)4
40 x (1+1)2
50 x (1+1)2
60 x (1+1)1
60 x (1+M)2
60 x (1+1)1

Pull Up:
bw x (5)5

Behind Neck Snatch Press:
20 x 5
22.5 x 5
25 x 5
27.5 x 5
30 x 5

Snatch Overhead Squat:
20 x 5
22.5 x 5
25 x 5
27.5 x 5
30 x 5

Reverse Hyper Pullover:
30 x 10
35 x 10
40 x 10

Chins:
bw x (5)3

KB Press:
8x2 x 5
12x2 x 5
16x2 x 5

60kg Block Snatch Pull + Snatch

Wednesday, August 31, 2022

2022AUG31

Bulgarian Lunges:
bw x (10)3

Elephant Walk:
bw x (10 L/R)3

Patrick Squat:
bw x (10 L/R)3

6 Block Clean + Split Jerk:
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2

90kg Block Clean + Split Jerk

Tuesday, August 30, 2022

2022AUG30

Trap Bar Reverse Dip:
20 x 10
40 x 10
60 x 8
80 x 6
100 x 4

Dips:
bw x (10)5

Press:
20 x (10)5

6 Block Snatch:
30 x (2)3
40 x (2)2

100kg Trap Bar Reverse Dip + Dips

Monday, August 29, 2022

2022AUG29

Front Squat:
20 x (3)4

6 Block Clean + Split Jerk:
30 x (1+1)2
50 x (1+1)2
60 x (1+1)2

60kg Block Clean + Split Jerk

Sunday, August 28, 2022

2022AUG28

Close Grip Bench Press:
20 x (10)2
40 x 10
60 x 10
80 x 10
100 x 8/2

Reverse Hyper Rows:
50 x (10)3
60 x 10
70 x 10
80 x 10

Trap Bar Reverse Dips:
20 x 10
40 x 10
60 x 10
65 x 8
70 x 6

Dips:
bw x (10)5

6 Block Clean + Split Jerk:
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2

70kg Block Clean + Split Jerk

Saturday, August 27, 2022

2022AUG27

Bulgarian Lunges:
bw x (10 L/R)6

Front Squat:
20 x (3)2

Elephant Walk:
bw x (10 L/R)5

Kimchi Squat:
bw x (30s)3

6 Block Clean + Split Jerk:
20 x (3+1)1
30 x (1+1)2
50 x (1+1)2
70 x (1+1)2
90 x (1+1)2
70 x (1+1)2 * power

90kg Block Clean + Split Jerk