Cock cock cock

[LatFlare]

18nov

Dead lift 5s
157 x 9
Fsl amrap deficit
120 x 10

Ohp
60 x 4 x 4
+ pullups

 

[LatFlare]

21nov

Squat 3s
130 x 8
20rep
95 x 20

Bench 3s
85 x 6
Fsl amrap
65 x 12

Incline bench/db row
60/35 x 5/7 x 4 sets

 

[LatFlare]

24nov

500m row
Sled push
10kb swings
5 pullups
Sled push
10 burpees
Rest 1min
x 5 rounds

 

[LatFlare]

25nov

Deadlift 3s
165×7

Ohp
65 x 1+2 pushpress
50 x8x3

Pulluos

 

[LatFlare]

27nov

Squat 531
140 x 1
Jokker
160 x 1

Bench 531
90 x 2

Pullups dips

 

[LatFlare]

2dec

Deadlift 531
175 x 6

Ohp
60 x 4 x 3sets
40 x 16
+ pullups x 8/set including warmups

Arms pomp

Been busy this week

 

[LatFlare]

4dec

run
bout 10k

 

[LatFlare]

6dec

squat 5s
127.5 x 10

bench 5s
82.5 x 8
fsl amrap
62.5 x 10

pendlay row, delt flyes

 

[LatFlare]

8dec

partner circuit

work-
sled pull-push
5 box jumps
10 pullups
15 burpees

'rest' on the rower while partner completes round

x 5 rounds no rest

 

[LatFlare]

9dec

deadlift 5s
160 x 10

ohp
60 x 2
65 x 1
70 x 1
40 x 12 x 4

lots o pullups

 

[LatFlare]

11dec

squat 3s
135 x 10

bench 3s
87.5 x 6

shitloads of bi/tri/shoulder superset pump chasing

 

[LatFlare]

13dec

250m row
sled push
10kb xwing
sled push
10 burpees

repeat
25min

 

[LatFlare]

15dec

deadlift 3s
170 x 8

ohp
60 x 5
50 x 8 x 4

pullups

 

[LatFlare]

17dec

run 10k

 

[LatFlare]

19dec

squat 531
142.5 x 1
joker
160 x 1
170 x 1
amrap
142.5 x 6

bench 531
92.5 x 3
70 x 8 x 3

arms/shoulders

 

[LatFlare]

20dec

beach run 25min

 

[LatFlare]

21dec

squat
85 x 20

floor press/floor wipers/penday row
60 kg x 10/10/10 x 3

skull crushs/curls/delts

sled push sprints

fkn cookd m8

 

[LatFlare]

24dec

Deadlift 531
180 x 1
Joker
200 x 1
215 x F
Fffffffuuuuccclkkk!

Ohp
60 x 3
50 x 6 x6
+ pullups

Arms

More light dl for volume

 

[LatFlare]

26 dec

Run 10k

 

[LatFlare]

28dec

Squat 5s
130 x 12

Bench 5s
85 x 7

Pump for the sluts