Wednesday Workout
6 x 4reps Deadlifts @ 150kg + 6 x DB Shoulder Press @ 20kg
5 x 6 Incline Bench Press @ 90kg + 6 x Bicep Curls @ 40kg
5 x 20 Hanging Leg Raise + 20 Crunches
4 x 8 Bench Press @120kg+ 15 DB Bicep Curls @ 18kg
4 x 8 Lat Pull Down @ 80kg + 15 Shoulder Press @ 35kg
4 x 8 OH Lunge @ 40kg + 15 Box Jumps @ 20kg
4 x 20 Get Up/Sit Ups @ 20kg + 20 Scorpions
6 x Bench Press @ 100kg +
6 x Bent Over Row @ 100kg +
6 x Crunches @ 60kg +
6 x Box Jumps @ 40kg +
1km Run @ 12km/h
(5 times through)
6 x Front Squat
6 x Bench Press
6 x Torsonator Power Twist
6 x Kettlebell Snatch
6 x DB Shoulder Press
6 x Bent Over Row
6 x Insteps
6 x Torsonator Power Drive
4 times through
80% of 1RM on each exercise
then
3km Run
6 x 400m Sprints (1min rest between)
6 x 4reps Seated Chest Press 150kg,
2 x 2reps Seated Chest Press @ 170kg, 180kg
8 x 4reps close Grip Pull Down @ 110kg
10 x 20/40’s
40mins of Cardio
Bench Press @ BW – 15reps,12,10,8,6,4,2
Seated Single Arm Cable Row @ 45kg – 15reps,12,10,8,6,4,2
DB Hammer Curls @16kg – 4 x 50reps
Deep Front Squats @ 60kg – 4 x 20reps
10 x Bench Press @ BW +
10 x Archer Pull Ups +
10 x Crunches @ 50% BW +
10 x Box Jumps @ 20kg +
1km Treadmill Run @ 10-12km/h
5 Times Through
Kettlebells
- 50 x Swings @ 24kg
- 50 x Snatches 24kg
- 20 x Turkish Get Ups @ 24kg (10 each Side)
- 5mins x 30/30 @ 2x16kg KB Shoulder Press (30secs work/30secs rest, rest in the rack position)
Bench Press
- 30 x 60kg
- 20 x 70kg
- 10 x 80kg
- 5 x 90kg
Archer Pull Ups
- 4 x 5 reps each side
