Workout summary

Monday:

3×10 Box Jumps

6x3x140lb Back Squat

Complex 1:

  • 6x3x110lb Slow Back Squat
  • 6x8x12lb Medicine Ball Throw
  • 6x8x30lb Squat Jump

5x8x50lbs Barbell Hip Thrust

 

Tuesday:

Complex 1:

  • 3x15x90lbs Lying Leg Curl
  • 3x15x37.5lbs Leg Extension
  • 3×15 Walking Lunge

Complex 2: 5 rounds

  •  1 min. Bike Sprint
  • 30 Bodyweight Squats
  • 10 Vertical Jumps

 

Wednesday:

3x10x12lb Medicine Ball Wall Slam

6x3x75lb Push Press

Complex 1:

  • 6x3x55lb Slow Push Press
  • 6x8x12lb Overhead Medicine Ball Throw

5x8x50lb Bent Over Barbell Row

8,8,8,7,8x50lb Lat Pulldown

 

Thursday:

Complex 1:

  • 15,13,14x10lb Dumbbell Lateral Raise
  • 15,14,15x10lb Lying Tricep Extension
  • 14,12,13x10lb Shoulder Press

Complex 2:

  • 15,14,13x40lb Back Lat Pulldown
  • 15,13,12x40lb Front Lat Pulldown
  • 15,14,15x40lb Supinated Lat Pulldown

1 round of 500m row, 10 push-ups

 

Friday: (Did Saturday’s workout)

5x5x39kg Clean from the hang – getting better! I think!

Complex 1: 5 rounds

  • 5×17.5 Dumbbell Lateral Raise
  • 10 Box Jumps
  • 10x10lb Overhead Medicine Ball Throws
  • 10 Broad Jumps
  • 10x10lb Medicine Ball Slam

Complex 2: 3 complete sets

  • 1 min. bike
  • 250m row
  • 10 push-ups

 

Saturday:

Another post coming up about that

 

Sunday (Did Friday’s workout): 5 rounds

  • Farmer’s walk with 25lb in each hand
  • 30 sec sprint on Crazy Fast treadmill
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