Thurs 13th May

Rest Day

Fri 14th May

AM: 2-3mins between sets.

Hang Snatch: 30kg x5, 32.5kg x5, 35kg x5, 35kg x5, 35kg x5

High Pulls: 45kg x5, 45kg x5, 45kg x5, 45kg x5, 45kg x5

Front Squat: 50kg x3, 55kg x3, 55kg x3, 50kg x6, 50kg x6, 50kg x6

PM: Treadmill: 30sec on, 30sec off

10% 14kph x2

8% 15kph x2

6% 16kph x2

4% 17kph x2

2% 18kph x2

0% 19kph x2

Sequence repeated back up to 10% and back down again to 0%.

Sat 15th May

Deadlift: 20kg x21

Burpees: x21

Pull ups: x21

Row 500m

Deadlift: 20kg x15

Burpees: x15

Pull ups: x15

Row 500m

Deadlift: 20kg x9

Burpees: x9

Pull ups: x9

Row 500m

Total Time: 18min 20secs.

Sun 16th May

Treadmill: Tabata Sprints 1% 18kph

5min rest

Bike: L10 15mins

X-Trainer L12 15mins

3min rest

Treadmill: 30sec on, 30sec off x10 1%

17kph x1

16.5kph x4

17kph x5

Mon 17th May

Rest Day

Tues 18th May

Pull ups: x25

Squats: 30kg x50

Press ups: x50

Box Jumps: x50

Reverse Crunch: x50

SA Clean and Press: 12kg x25/25

Pull ups: x25

Total Time: 11min 28sec

Wed 19th May

Treadmill: 30sec on, 30sec off 1%

17kph x10

18kph x10

19kph x9

20kph x1

Thurs 20th May

Row: Tabata Sprints

5min rest

Bike: L10 15mins

X-Trainer: L12 15mins

3min rest

Row: 30sec on, 30sec off x10

Fri 21st May

AM: DB Snatch/DB Swing/SA Press: 18kg x3/3, 18kg x3/3, 18kg x3/3

90sec rest between sets.

DB Snatch/DB Swing: 20kg x3/3, 20kg x3/3, 20kg x3/3

90sec rest between sets.

DB Snatch: 22kg x3/3, 22kg x3/3, 22kg x3/3, 22kg x3/3

90sec rest between sets.

Superset: No rest between exercises and 90sec rest between sets.

Cuban Press: 12.5kg x10, 12.5kg x10, 12.5kg x10

Press ups (elevated): x10, x10, x10

Tri-set: No rest between exercises and 60sec rest between sets.

Reverse Crunch on bench with Hip Extension: x20, x20, x20

Tuck Crunch: x20, x20, x20

Side Plank with pulse: x10/10, x10/10, x10/10

PM: Treadmill: 1%

90sec on, 30sec off x1 @ 15kph

60sec on, 30sec off x2 @16kph

30sec on, 30sec off x5 @ 18kph

Performed x3

Sat 22nd May

Burpees: x5

Press ups: x10

Squats: x15

Double Unders: x20

Continuous with no rest – Total time: 30min 14sec

Sun 23rd May

Rest Day