Oct 2
Hurdle Jumps
4 x 8 x 84cm
Jumps for Height
3 x 6
Jump into Lunge
3 x 6 per leg
Shock Jump
3 x 5 x 85cm
Back Squat
3 x 8 x 125kg
Eccentric SL Ham Curls
2 x 8 x 25kg
Side Bridge 1 min
Front Bridge 2 mins
Oct 4
DB Rows (1)
2 x 10 x 26kg
Plate Toss (1)
2 x 10 x 15kg
Alternate DB Bench (2)
2 x 14 x 36kg
Explosive Pushups (2)
2 x 8
BB Curls
2 x 10 x 42.5kg
Ab Circuit, 4.5 mins
Oct 5
DB Weighted Lunges (1)
3 x 20 x 26kg
Hang Power Cleans (1)
3 x 6 x 68.5kg
Eccentric SL Ham Curls
2 x 8 x 25kg
Wall Sit/Ski Squat
6 in 120 secs, 40kg
Oct 6
DB Running Arms (1)
2 x 50 x 1.25kg
1 x 50 x 2.5kg
Plate Toss (1)
3 x 10 x 15kg
DB Bench (2)
2 x 14 x 36kg
Explosive Pushups (2)
2 x 8
Bent Over Flyes
2 x 12 x 5kg
Bench Press Sit Ups
3 x 8 x 20kg
Oct 7
Deadlift
1 x 6 x 116.5kg
1 x 6 x 121.5kg
1 x 6 x 124kg
SLRDL (1)
2 x 8 x 55.5kg
Bird Dogs (1)
2 x 20
Bench Press Sit Ups
2 x 8 x 25kg
1 x 8 x 27.5kg
Oct 9
Hurdle Jumps
4 x 8 x 84cm
Jump into Lunge
3 x 6 per leg
2 Footed Line Hops
3 x 20
Shock Jump
3 x 5 x 85cm
Back Squat
1 x 8 x 125kg
2 x 8 x 130kg
Eccentric SL Ham Curls
2 x 8 x 25kg
Side Bridge 1 min
Front Bridge 2 mins
Oct 11
DB Running Arms (1)
3 x 50 x 2.5kg
Plate Toss (1)
3 x 10 x 15kg
DB Bench (2)
2 x 12 x 36kg
Explosive Pushups (2)
2 x 8
BB Curls
2 x 10 x 40kg
Ab Circuit
Oct 12
DB Weighted Lunges (1)
2 x 20 x 26kg
Hang Power Cleans (1)
2 x 5 x 73kg
Eccentric SL Ham Curls
2 x 8 x 25kg
Bench Press Sit Ups
3 x 12 x 30kg
Side Bends
3 x 12 x 20kg
Oct 13
Running Arms
3 x 50 x 2.5kg
Plate Toss
3 x 10 x 15kg
DB Bench (1)
2 x 14 x 36kg
Explosive Pushups (1)
2 x 8
Bent Over Flyes
2 x 12 x 5kg
Oct 14
Deadlift
3 x 5 x 118.5kg
Stiff Leg Deadlift (1)
2 x 7 x 108.5kg
Bird Dogs (1)
2 x 20
Bench Press Sit Ups
3 x 12 x 30kg