30-Jun Upper 1

Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @35kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (60)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k astro

28-Jun WOD

10 Rounds of 

20x PUs

10x 16kg KB Swings

6.5k walk

27-Jun Lower 2

Leg Press – 4x8 @280kg

Hack Squat – 3x12 @115kg

RDL – 3x12 @30kg DBs

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-12 @61kg

[Leg Extension – 3x15 @7 Plates]

[Paused Goblet Squat – 1x15 @25kg]

Standing Calf Raise - 4x8 @120kg

26-Jun Upper 2

Bench Press – 4x8 @90kg (85)

Bent Over Row – 3x8-10 @35kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @72.5kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

25-Jun Spin

3in 

24-Jun Lower 2

Hack Squat – 4x6-8 @115kg

Leg Press – 3x10 @280kg – Tempo 3:1:0:1

RDL – 3x12 @60kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 1x15 @25kg (13)

Standing Calf Raise - 4x8 @120k

23-Jun Upper 1

Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @35kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (60)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k astro

22-Jun Spin

45min 

21-Jun Spin

60min 

20-Jun Spin

35min Spin 

17-Jun Hotel WOD

30min Spin

Weights/PUs/Squats

16-Jun Upper 1

Blench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @35kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @80kg – Tempo 3:1:1:0 (60)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @7.5kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

13~Jun Lower 2

Leg Press – 4x8 @280kg

Hack Squat – 3x12 @115kg

RDL – 3x12 @30kg DBs

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-12 @61kg

[Leg Extension – 3x15 @7 Plates]

[Paused Goblet Squat – 1x15 @25kg]

Standing Calf Raise - 4x8 @120kg

12-Jun Upper 2

Bench Press – 4x8 @90kg (85)

Bent Over Row – 3x8-10 @35kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @72.5kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

11-Jun Spin

30min spin

8k walk

10-Jun Lower 1

Hack Squat – 4x6-8 @110kg

Leg Press – 3x10 @280kg – Tempo 3:1:0:1

RDL – 3x12 @60kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 1x15 @25kg (13)

Standing Calf Raise - 4x8 @120k

9-Jun Upper 1

Bench Press – 4x5 @85kg

Chest-Supported DB Row – 3x8-10 @35kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @60kg – Tempo 3:1:1:0

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @7.5kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

6-Jun Lower 2

Leg Press – 4x8 @270kg

Hack Squat – 3x12 @110kg

RDL – 3x12 @30kg DBs

Lunges – 2x20 @30kg

Hamstring Curls – 3x12-12 @61kg

[Leg Extension – 3x15 @7 Plates]

[Paused Goblet Squat – 1x15 @25kg]

Standing Calf Raise - 4x8 @120kg

5-Jun Upper 2

Bench Press – 4x5 @85kg

Bent Over Row – 3x8-10 @35kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @72.5kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

4-Jun Lower 2

Hack Squat – 4x6-8 @110kg

Leg Press – 3x10 @270kg – Tempo 3:1:0:1

RDL – 3x12 @60kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @61kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 1x15 @25kg

Standing Calf Raise - 4x8 @120kg

3-Jun Upper 1

Bench Press – 4x5 @85kg

Chest-Supported DB Row – 3x8-10 @35kg – Tempo 3:1:1:0

Machine Chest Press – 3x12 @60kg – Tempo 3:1:1:0

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @47.5kg

Lateral Raises – 3x15 @7.5kg

[Bicep Curls – 3x12 @10kg

[Skull Crushers – 3x12 @10kg

5k Astro

2-Jun Spin

60min