20.6.
med ball wall throws 2x5 8kg
BP 77kg×5, 87×3, 97×10
ss close & fat grip chins 5×7
Dips 2×15, 1×20
Fat man rows on rings 3×15
45° back raise 3×20
22.6.
med Ball wall throws 2x5 8kg
TBDL 94kg×5, 107×3, 119×20
OHP 48×5, 55×3, 62×9
wg pullup 5×7
ring pushups 5×10
hammer grip chin ups 5×7
ab wheel 5×15
neck harness 1×70 10kg
23.6.
2 km weighted vest walk 30kg, 21 min
24.6.
30 min jump rope, 2913 jumps
25.6.
deload A
Squat 110 × 5
Bench 105×5
wg pullup 4×7
shoulder press machine 1×15, 2×10
cable row 2×12
45°back raise 3×15
26.6.
deload B
pushups 3×20
ring chin ups 3×8
l-sit hang 3×20sec
band pull aparts 2×20
27.6.
30 min jumping rope 2850 jumps
28.6.
Deload C
1x5 box jumps 90 cm
(conventional) DL 130kgx5
OHP 67.5x5
Plate loaded incline bench 3x10 70
plate loaded row 3x12 70
45° back raise 3x20
1 Like
29.6.
Deload D
pushups 3x20
band pull aparts 3x20
ab wheel 3x15
2.6.
C3W1A
Squat (TM=110kg) 72.5x5, 82.5x5, 95x25
Rope pushdowns 3x20
Cable rows 2x12 77kg, 67kgx15, 57kgx15
Hanging L-sit Raises 5x10
Neck flex 2x20 16kg
3.6.
Bench 70x5, 80x5, 90x10
neutral chins 4x8
Preacher machine curl 4x12
DB Press 4x12 20kg
45°Back ext 3x20
Neck harness 2x25 15kg
6.7.
DL 85kg×5, 97.5×5, 110×5
Bent over row 70×12×3, 60×12
reverse grip pull down 4×10 65
good morning 4×12 40
hanging l sit raise 2×10, 2×8
7.7
OHP 45×5, 50×5, 57.5×5
plate loaded press 50×12, 60×12×2, 50×12
side/rear laterals 4×12 10
barbell curls 30×12, 25×12×3
preacher plate loaded machine curl 4×10 20
neck harness 3×30 15
9.7.
SQ 77.5×5, 87.5×5, 100×5
45° leg press 5×15 150kg
leg curl 5×15
leg extension 4×12
ab wheel 4×12
10.7.
BP 72.5×5, 85×5, 95×5
Dips 4×10 10, 15, 20, 15 kg
DB Flies 4×12 17.5kg
rope pushdowns 5×20
pushups 4× 20,15,15,12
13.7.
DL 90×5, 105×5, 117.5×5
Bent over row 4×12 70kg
chin ups 4×10
good morning 4×10 40kg
HLR 3×6, 4×5
14.7.
OHP 47.5×5, 55×5, 60×5
DB press 4×12 22kg×2, 20kg×2
DB side/rear laterals 4×12 10kg
BB Curl 4×12 25kg
Preacher curl machine 4×10
neck harness 3×30 15kg
17.7.
SQ 82.5×5, 92.5×3, 105×20
DB Bench 5×10 28kg
DB Row 5×10 28kg
18.7.
3.5 km weighted vest walk 21 kg, 41min
19.7.
SQ 45×10, 55×10, 65×10
BP 77.5x5, 90x3, 100×5
Chins 5×10
neck flexion 1×25, 3×20 10kg
20.7.
3.5km weighted vest walk 21kg 39min
21.7.
box jump 2×5 90cm
SQ 45×10, 55×10, 65×10
OHP 50×5, 57.5×3, 65×7
TBDL 97.5×5, 110×3, 122.5×20
neck harness 4x25 10kg
prowler 10×20m 40kg ~18min
22.7.
30 min stationary bike
23.7.
30 min stationary bike
new TM
SQ 115
BP 100
TBDL 135
OHP 67.5
24.7.
C2 W1 A
SQ 75×5, 87.5x5, 97.5×25
DB Bench SS DB Row 5×10 28
26.7.
37 min weighted vest walk 21kg 3.4km