Fraser Young

[Fraser Young]

1 Aug

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
Ab Wheel – 3 x 5

3 Aug

Power Cleans – 4 x 4 x 70kg
Hex DL – 4 x 4 x 115kg
Bench Jumps – 4 x 4
RDL – 3 x 7 x 90kg
Sprinter Sit ups – 3 x 30

4 Aug

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
L-Sit Hold – 10 x 10 secs

7 Aug

Power Cleans – 3 x 3 x 80kg
Back Squat – 4 x 3 x 105kg, 5 x 115kg
BOrzov Hops – 4 x 3
RLESS (DB) – 3 x 6 x 25kg
Seated Good Morning – 3 x 6 x 30kg
Hollow Rock – 3 x 30 secs

8 Aug

Push Press – 5 x 3 x 60kg
Chin ups – 5 x 3 x 20kg
OHP – 4 x 3 x 55kg, 5 x 60kg
Bench Press – 4 x 3 x 87.5kg, 4 x 95kg
Pendlay Rows – 5 x 3 x 80kg
Ab Wheel – 3 x 8

10 Aug

Power Cleans – 3 x 3 x 80kg
Hex DL – 4 x 3 x 132.5kg, 6 x 145kg
Bench Jumps – 4 x 3
RDL – 3 x 7 x 90kg
Sprinter sit ups – 3 x 30

12 Aug

Push Press – 4 x 3 x 60kg, 7 x 65kg
Chin ups – 4 x 3 x 20kg
OHP – 5 x 3 x 55kg
Bench Press – 5 x 3 x 87.5kg
Pendlay Rows – 6,5,4 x 80kg

—GAP—

60 days of German Volume Training, then Human Flag Training, then Smolov Jr. to finish the year, all in separate training logs.

[Fraser Young]

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

[Fraser Young]

1 July

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 20kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg

6 July

Push Press – 5 x 3 x 57.5kg
Chin ups – 5 x 3 x 20kg
OHP – 5 x 3 x 55kg
Bench Press – 5 x 3 x 85kg
Pendlay Rows – 5 x 3 x 85kg

10 July

Power Cleans – 4 x 4 x 70kg
Hex DL – 4 x 4 x 115kg
Bench Jumps – 4 x 4
RDL – 3 x 6 x 85kg

12 July

Push Press – 4 x 3 x 57.5kg, 6 x 65kg
Chin ups – 5 x 3 x 20kg
OHP – 5 x 3 x 55kg
Bench Press – 4 x 3 x 85kg, 9 x 85kg
Pendlay Rows – 5 x 3 x 80kg

[Fraser Young]

20 June

Power Cleans – 3 x 5 x 60kg
Back Squat – 3 x 5 x 77.5kg
Borzov Hops – 3 x 5
RLESS – 3 x 6 x 50kg
Seated Good Morning – 2 x 10 x 20kg, 10 x 25kg
Hollow Rock – 3 x 30 secs

23 June

Push Press – 3 x 5 x 45kg
Chin ups – 3 x 5 x 15kg
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

24 June

Rowing Machine – 10 x 1 min on 1 min off
Sprinter Sit Ups – 3 x 30

26 June

Power Cleans – 3 x 5 x 60kg
Hex DL – 3 x 5 x 100kg
Bench Jumps – 3 x 5
RDL – 2 x 6 x 85kg, 8 x 85kg
Sprinter Sit ups – 3 x 30

27 June

Push Press – 4 x 4 x 50kg
Chin ups – 4 x 4 x 17.5kg
OHP – 4 x 4 x 47.5kg
Bench Press – 4 x 4 x 75kg
Pendlay Rows – 4 x 4 x 75kg
Ab Wheel – 3 x 5

30 June

Power Cleans – 4 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 – 2 x 10 x 25kg, 10 x 30kg
Hollow Rock – 3 x 30 secs

[Fraser Young]

1 June

Power Cleans – 4 x 4 x 70kg
A1 Hex DL – 4 x 4 x 115kg
A2 Bench Jumps – 4 x 4
RLESS – 4 x 4 x 57.5kg
RDL – 3 x 6 x 80kg
AB Wheel – 3 x 5

2 June

A1 Push Press – 4 x 4 x 52.5kg
A2 Chin ups – 4 x 4 x 15kg
OHP – 4 x 4 x 47.5kg
B1 Bench Press – 4 x 4 x 72.5kg
B2 Pendlay Rows – 4 x 4 x 72.5kg

5 June

Power Cleans – 5 x 3 x 80kg
Back Squats – 5 x 3 x 102.5kg
Borzov Hops – 5 x 3
RLESS – 3 x 67.5kg

Cut RLESS short as I felt awful

6 June

Push Press – 5 x 3 x 60kg
Chin ups – 5 x 3 x 20kg
OHP – 5 x 3 x 52.5kg
Bench Press – 5 x 3 x 82.5kg
Pendlay Rows – 5 x 3 x 82.5kg
3 Way Raise – 3 x 8 x 4.5kg
Leg Raises – 4 x 10

11 June

Push Press – 4 x 3 x 60kg, 3 x 67.5kg
Chin ups – 4 x 3 x 20kg, 5 x 20kg
OHP – 4 x 3 x 52.5kg, 7 x 57.5kg
Bench Press – 4 x 3 x 82.5kg, 6 x 92.5kg
Pendlay Rows – 4 x 3 x 82.5kg, 3 x 92.5kg
Ab Wheel – 3 x 5

13 June

Power Cleans – 5 x 3 x 80kg
Hex DL – 4 x 3 x 132.5kg, 3 x 145kg
Bench Jumps – 5 x 3
RDL – 3 x 6 x 80kg
Sprinter Sit ups – 3 x 30

15 June

Push Press – 3 x 5 x 45kg
Chin ups – 3 x 5 x 15kg
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

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