27-Nov Upper 1

Blench Press – 4x5 @87.5kg

Chest-Supported DB Row – 3x8-10 @40kg – Tempo 3:1:1:0

Machine Chest Press – 3x10-12 @80kg – Tempo 3:1:1:0 (67.5kg)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @15kg

[Skull Crushers – 3x12 @15kg

26-Nov Spin

 60min

25-Nov Lower 2

Hack Squat – 4x6-8 @140kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1

RDL – 3x12 @65kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @130kg

24-Nov WOD

4 Rounds of - 

10x 60kg Flat Bench

10x 25kg BO Single Arm Row 

10x 12.5kg HCs

4 Rounds of -

10x 25kg BDs Incline Row

10x 70kg BO Row

10x 25kg DB Pullover

25 PUs

+ 12/10/8/6

BW Row

12.5kg BC

5k Astro

21-Nov Spin

60 min

19-Nov Upper 2

Bench Press – 4x5 @90kg (87.5)

Bent Over Row – 3x8-10 @40kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @75kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

18-Nov Lower 2

Hack Squat – 4x6-8 @140kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1

RDL – 3x12 @65kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @130kg

17-Nov Upper 1

Blench Press – 4x5 @87.5kg

Chest-Supported DB Row – 3x8-10 @40kg – Tempo 3:1:1:0

Machine Chest Press – 3x10-12 @80kg – Tempo 3:1:1:0 (67.5kg)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @15kg

[Skull Crushers – 3x12 @15kg

5k Astro

15-Nov Spin

50min

14-Nov Spin

60min

13-Nov Upper 2

Bench Press – 4x5 @90kg (87.5)

Bent Over Row – 3x8-10 @40kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @75kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

12-Nov Lower 1

Hack Squat – 4x6-8 @135kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1

RDL – 3x12 @65kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @130kg

11-Nov Upper 1

Blench Press – 4x5 @87.5kg

Chest-Supported DB Row – 3x8-10 @40kg – Tempo 3:1:1:0

Machine Chest Press – 3x10-12 @80kg – Tempo 3:1:1:0 (67.5kg)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @15kg

[Skull Crushers – 3x12 @15kg

45min Spin

6-Nov Upper 2

Bench Press – 4x5 @90kg (87.5)

Bent Over Row – 3x8-10 @40kg – Tempo 3:1:1:0

Incline Smith Machine Press – 3x12 @75kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Face Pulls – 3x15 @25kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15kg

5-Nov Walk

8k

4-Nov Lower 1

Hack Squat – 4x6-8 @135kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1

RDL – 3x12 @65kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @130kg

3-Nov Upper 1

Blench Press – 4x5 @87.5kg

Chest-Supported DB Row – 3x8-10 @40kg – Tempo 3:1:1:0

Machine Chest Press – 3x10-12 @80kg – Tempo 3:1:1:0 (67.5kg)

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x12 @15kg

[Skull Crushers – 3x12 @15kg

2-Nov Walk

10k