8 July
Bench Press – 4 x 6 x 90kg
BB Rows – 4 x 6 x 75kg
A1 Chin Ups – 11, 9, 8
A2 Skull Crushers – 10, 9, 9
Ab Wheel – 3 x 12
10 July
I Love Basketball Sample Session
Activation Drills, 10 approaches
Box Jumps – 3 x 10
Elbow Reaches – 3 x 10
Single Leg HF Holds – 3 x 20 secs
SL Pogo Jumps – 3 x 6
Good Morning (3 sec ISO) – 3 x 8 x 30kg
Hex DL – 5 x 10 x 90kg (2 mins)
Toe Touchers – 3 x 12
Poliquin Step Ups – 1 x 10
11 July
A1 OHP – 3 x 8 x 52.5kg
A2 Inverted Rows – 20, 15, 15
RDR – 3 x 12 x 3kg
Weighted Push Ups – 15, 12, 10 x 20kg
EZ Curls – 3 x 8 x 36kg
13 July
Cross-Country Run – 5.66km in 32:30
1km times: 5:20, 5:40, 5:55, 6:00, 5:45