1 July
Bench Press – 6,6,5,5 x 90kg
BB Rows – 5 x 8 x 70kg
Possibly short of time, not sure why I skipped the other exercises.
2 July
Around The Square – 2 x 4
Tuck Jumps – 2 x 10
Back Squat – 4 x 6 x 105kg (belted)
Good Morning (3 sec ISO) – 3 x 8 x 25kg
BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg
Hip Flexor Hold (5 sec ISO) – 2 x 8
Hollow Rock – 3 x 30 secs
Cycling – 2 x 4 miles
3 July
A1 OHP – 3 x 8 x 50kg
A2 Inverted Rows – 18, 15, 14
RDR – 3 x 12 x 3kg
Weighted Push Ups – 10, 12, 10 x 20kg
EZ Curls – 3 x 10 x 33.5kg
4 July
Swiss Ball HS Curls – 20 (using as a priming exercise)
Vert Test 56cm
Hex Bar DL – 3 x 110kg, 3 x 125kg, 3 x 140kg
Hip Thrust – 3 x 8 x 110kg
Good Morning (3 sec ISO) – 3 x 8 x 25kg
BB Reverse Lunge (3 sec ISO) – 3 x 8 x 30kg
6 July
Cross-Country Run – 5.4km in 33 mins
1km pace – 5:20, 5:46, 6:09, 6:20, 6:40
7 July
Around The Square – 2 x 4
Tuck Jumps – 2 x 10
Swiss Ball HS Curls – 20
Back Squat – 4 x 110kg, 2 x 2 x 115kg, 4 x 110kg
Circuit – 20 squats, 20 squat jumps, 20 alt lunge, 20 lunge jumps, 10 step ups x 3 in 2:15, 2:11, 2:10
Hollow Rock – 40s, 35s, 35s