WORKOUT 1
PULL
BB Deadlifts: 10, 8, 6
T bar row machine: 12, 10, 8
Seated iso back row machine single arm: 12, 10, 8
Close grip pull ups: 3 x max reps
Rear machine flys: 15, 12, 10
Db alternating curls: 15, 12, 10 (each arm)
Db hammer curls: 15, 12, 10 (each arm)
WORKOUT 2
CONDITIONING
5 rounds for time
500m Rower
500m Ski erg
500m run
15 burpee touches
20 OH single arm db lunges @30kg
WORKOUT 3
PHASE 1 - PUSH
Db bench press: 10, 10, 10
BB military press: 10, 8, 6, 8
Weighted Dips: 12, 10, 8, 6
Side raises: 15, 15, 15
Tricep behind the head extension: 15, 12, 10
Push ups Narrow stance: 3 x Max reps
PHASE 2
Muay Thai 1 hour conditioning
WORKOUT 4
TREADMILL INTERVAL SESSION
2km Warm up
1km x 5 @3:30km pace
90 sec rest
1km Cool down
WORKOUT 5
TRUNK DESTRUCTION (CORE)
5 Rounds for time:
15 Ghd sit ups
15 Ghd hypertension
10 Strict Toes to bar
30 cal Rower
WORKOUT 6
LEGS
Lying hamstring curls: 15, 12, 10
Leg extensions: 15, 12, 10
Barbell back squats: 10, 8, 6
Smith machine Bulgarian split squats: 15, 12, 10 (each leg)
Standing calf raises: 15, 15, 20
WORKOUT 7
PHASE 1 - OLYMPIC LIFT
10M'EMOM
1MIN: 2 BB Clean and press @80%
PHASE 2
Heavy Sandbag to shoulder
120 Reps for time @70kg
Notes: I performed 4 reps every minute.
