Cock cock cock

2mar friday

Deadlift
160 x 2 x 3
x3 x 5

Row
300m/30s rest x 5
 
4mar sunday

Tgu
Up to 32kg x 2 each side

Pullups
28kg x 1
20kg x 3 x 4
Bw x 12, 8

Dips
20kg x 5
28kg x 1
Bw x 20, 12, 10

Farmers
10s x 1
20s x 2
30s x 1
 
7mar weds

Squat
140 x 1
150 x 2

Bench 70kg/pullups
8/10
9/9
7/8
8/8
6/7
7/7
5/6
Total 50/55

Assault bike
10 cal
20cal
30cal
40cal
80% rested
 
4apr

Been on holiday for a month

Dead lift
180 x 2
150 x 5

Bench
80 x 4,5

Pullups
3 x max
 
14 apr fri

Pullups/ohp
7/5 x 7

Deadlift
150 x 9

AB
20cal x 3, 1 min rest
 
16apr mon

Squat
100 x 3, 3, 10

Incline bench
50 x 5 x 5+

Sprints 200m x 4
 
19apr thu

Bench
70 x 8 x 4
+ max pullups

AB intervals
20 cal x 4
 
22apr sun

Pullups
Up to 24kg x 3
Bw x 8,10

Ohp
50 x 5 x 2 sets
Bit of triceps tendinitis

Squat
105 x 3, 3, 11

Circuit
Assault bike + kb swings 24kg + farmer carry 100kg 50m
5 rounds: 10, 20, 30, 40, 50 cals/swings + carry
25 min
 
30apr mon

Bench
80 x 3 x 3

Row 4km, setb of max pullups every 1km
 
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