11 - 23 October

Monday

Floor Press 4 x 12
Bench Dips 2 x 8
Superset
DB Floor Press 3 x 12
Flys 3 x 12
Superset

Db Shrugs 3 x 6 & Drop Set 1 x 20


Tuesday

Clean 8/6/4
OH Press 8/6/4
Front Squat 8/6/4


Thursday

Inc DB Bench Press 3 x 12 & Drop Set 1 x12
Pullover 3 x 8
Flys 3 x 12

DB Shrugs 3 x 5 & 1 x 12 & 1 x 20


Friday

Dead Lift 5 x 5
Pull ups 5 x 5

____________________________________

Monday

Db Bench Press 4 x 12
Bench Dips 2 x 8
Superset
DB Floor Press 3 x 12
Flys 3 x 12
Superset

Db Shrugs 3 x 6 & Drop Set 1 x 20


Tuesday

Clean 8/6/4
OH Press 5/5/5
Front Squat 12/12/12

Leg Raises 4 x 12

Alternating Jammer Pushes 4 x 12


Thursday

Inc DB Bench Press 3 x 12 & Drop Set 1 x12
Pullover 3 x 12
Flys 3 x 12

DB Shrugs 3 x 5 & 1 x 12 & 1 x 20


Saturday

Dead Lift 5 x 5
Pull ups 3 x 5

The reality of it has been a bit different due to the tools available.

Shrugs have consisted of 4 x 6 heavy and repping out with a drop set on the last

Front squat has been the same weight as the OH Press with high reps

Dips have been bench dips :(

I've added in some skipping this week as a warm-up and then with a tabata protocol after the strength work. Skipping is way better than running :)

Alan