Sunday 12th May 2013

Rest day


Saturday 11th May 2013

Rest day


Friday 10th May 2013

Squat - 1x1 - 70k, 80k, 90k, 100k, 110k, 120k

Roamian deadlift - 1x1 - 70k, 80k, 100k, 120k

Dip - 1x1 - 40k, 50k, 60k

Chin - 1x1 - 20k, 30k, 40k

Hipbelt seated calf raise - (1 rep per kilo) -
1x40reps - 40k
1x50reps - 50k
1x60reps- 60k
1x65reps - 65k

C&J tech - 5x1 - bar

OH squat - sitting in bottom position with bar overhead.

Stretches


Thursday 9th May 2013

Oh squat - 3x6 - bar

C&J tech - 1x1 - 40k, 45k, 50k

Snatch grip high pull - 1x1 - 60k, 70k, 80k, 100k, 110k

Stretches


Wednesday 8th May 2013

Rest day


Tuesday 7th may 2013

Partial front squat - 1x1 - 70k, 80k, 90k, 100k

Standing jerk assistance - 1x1 - 60k, 70k, 80k, 90k, 100k

OH squat - 3x8 - bar

C&J - 5x1 - bar


Monday 6th May 2013

Deficit deadlift - 1x1 - 100k, 120k, 160k

Clean grip high pull - 1x1 - 60k, 70k, 90k

Oh squat - 3x6 - bar

C&J - 10x1 - bar