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Friday:
Mobility

Giant set 1: a) deadlift 100 3 x 8
B) db floor press 35s 3 x 8
C) med ball slams 3kg 3 x 12

Giant set 2) a) single leg glute bridge 3 x 10
B) db prone row 27.5s 3 x 8
C)...

Tuesday: mobility warm up

Tri set A: bb split squat 50kg 3 x 8
Incline db press 3 x 8 35s
Bear crawl 3 x 24m

Tri set B: barbell thrusters 60 x 12, 70 x 12
Wide pull ups 3 x 7
Plank 1 x 45...

Thursday: mobility

Giant set: db deadlifts 40s 3 x 8
Db floor press 32.5s x 8, 35s 2 x 8
8kg med ball slams 3 x 12

Giant set: s/l flute bridge 3 x 10
Db prone rows 25s 3 x 10
Russian twists...

Thursday: foam roll and mobility

Ts, Ys, Ws on trx

Incline barbell bench
Bar x 12
60 x 10
80 x 8
100 x 3
90 x 6

Thursday:
Bike to gym

Incline db press: 15s x 12
26s x 10
34s x 8
38s x 8
42s 2 x 6

Shoulder press bar x 8

Wednesday:
2 mile bike ride to gym
Mobility

Squats bar x 10
60 x 10
80 x 10
90 x 10
100 x 10

Tuesday:
Mobility

Cardio: 10 min incline walk 136 calories

187 calories on cross trainer

Exercise bike 8 x 30 second sprint level 14 30 rest

Stepper 30 seconds 30 seconds various core...

Friday: foam roll and hockey ball
Mobility

Clean n jerk: 40 x 1
60 x 1
70 x 1
80 x 1
90 x 1 (pr!)
95 x 1 (pr!)
70 6 x 2

Thursday: Cycle to gym

Rotator cuff warm up

warm up on flat benc bar x 12
60 x 10
80 x 5
stopped flat bench cos the racks are too short its dangerous on my own

Incline Dumbbell Press:...

Wednesday; workout 1: pistol squat skill work

Met con 18 min of pistol squats, L sit holds and box jumps



Workout 2: rotator cuff band work
Prone rows 40 x 10
60 x 10
70 4 x 8

Tuesday:
Cycle to gym
mobility

Front squat bar x 8
40 x 3
60 x 3
80 x 3
100 1 x 3, 1 x 2

Monday:
Strict press: bar x 8
30 x 8
40 x 6
50 x 6
60 4 x 4-6
40 x 6
30 x 8

Pull ups 4 x 6-8

Back to the grind: Friday:

Warm up

Rotator cuff banded

Strict press 30 x 5
40 x 3
50 x 3
60 x 2

Monday: warm up

20 knees to feet

Full cleans: 40 x 1
60 x 1
70 x 1
80 x 1
85 x 1
90 x 1

Friday:
Deadlift: 60 x 5
100 x 3
120 x 3
140 x 3
160 x 1

Chest supported row 40kg 3 x 10

Preacher curls 3 x 11 s/s db incline skullcrushers 15s 3 x 10

Thursday:
Warm up
Band pull aparts and external rotations

10 rft
7 50kg hang cleans,
7 over bar burpees,
7 pull ups

Core circuit

Wednesday:

Warm up
Band activations

Deadlifts: 60 x 3
100 x 3
110 x 5
125 4 x 8

Monday: 15 minute amrap
35kg x 10 full cleans
40 second double unders
35kg x 20 push press
40 second double unders

6 minute rest
15 minute amrap
30 x 9kg wall balls
30 box jumps

Return to training after a Rugby tour and illness following it

Friday: Mobility
Warm up

Strict Press: bar x 8
30 x 5
40 x 3
50 x 2
60 x 2

Tuesday: warm up

Clean n jerks bar x 1
40 x 1
60 x 1
70 x 1

Workout: 30 minutes every minute on the minute 70kg clean and jerk (90%)