Workout Summary



3x2x145 back squat

Complex 1:

  • 3x2x125lb slow back squat
  • 3x2x30 jump squat

3x8x65lbs hip thrust



Complex 1:

  • 15,13,13×105 Lying Leg Curl
  • 12,12,13×50 Leg Extension
  • 15,15,15 Walking Lunge

Complex 2: 3 rounds

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



3x10x12lb Medicine Ball Wall Slams

3x2x85lbs Push Press

Complex 1:

  • 3x2x70lbs Slow Push Press
  • 3x12x12lb Overhead Medicine Ball Throw

3x6x70lbs Bent Over Barbell Row

8,7,6x60lbs Lat Pulldown


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

13,12,12x50lbs Back Lat Pulldown
12,10,10×50 Front Lat Pulldown
13,12,10×50 Supinated Lat Pulldown


Friday: Streeeeeeeeeeetch


Saturday: Play Frisbee in the park



3x3x40kg Clean from the Hang

Complex 1: 3 rounds

  • 5×17.5lbs Lateral Dumbbell Raise
  • 10 Box Jumps
  • 10x12lbs Overhead Medicine Ball Throws
  • 10 Broad Jumps
  • 10x12lbs Medicine Ball Slams

Complex 2: 3 complete rounds

  • 1 min. bike ride
  • 250m row
  • 10 pushups

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