24 July
Power Clean – 3 x 5 x 60kg
Back Squat – 3 x 5 x 77.5kg
Borzov Hops – 2 x 5
RLESS – 3 x 6 x 50kg
Seated Good Morning – 3 x 10 x 30kg
Hollow Rock – 3 x 30 secs
25 July
Push Press – 3 x 5 x 45kg
Chin ups – 3 x 5 x 17.5kg
OHP – 3 x 5 x 42.5kg
Bench Press – 3 x 5 x 65kg
Pendlay Rows – 3 x 5 x 65kg
Ab Wheel – 3 x 5
27 July
Power Cleans – 3 x 5 x 60kg
Hex DL – 3 x 5 x 100kg
Bench Jumps – 3 x 5
RDL – 3 x 8 x 85kg
Sprinter Sit ups – 3 x 30
28 July
Push Press – 3 x 5 x 45kg
Chin ups – 3 x 5 x 17.5kg
OHP – 3 x 5 x 42.5kg
Bench Press – 3 x 5 x 65kg
Pendlay Rows – 3 x 5 x 65kg
Ab Wheel – 3 x 5
29 July
Rowing Machine – 10 x 1 min on 1 min off
31 July
Power Clean – 3 x 4 x 70kg
Back Squat – 4 x 4 x 90kg
Borzov Hops – 4 x 4
RLESS – 3 x 6 x 50kg
Seated Good Morning – 3 x 10 x 30kg
Hollow Rock – 3 x 30 secs