26-Mar Upper 2

Bench Press – 4x5 @90kg (85)

Bent Over Row – 3x8-10 @45kg – 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

25-Mar Lower 1

Hack Squat – 4x6-8 @140kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1 (200)

RDL – 3x12 @70kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @150kg

24-Mar Spin

 60min

23-Mar Upper 1

 Bench Press – 4x5 @90kg (85)

Chest-Supported DB Row – 3x8-10 @42.5kg – Tempo 3:1:1:0

HS ISO Latetal Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg (45)

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg (12.5)

[Skull Crushers – 3x8-10 @15

5k Astro

20-Mar Spin

 35min 

18-Mar Lower 1

 Hack Squat – 4x6-8 @140kg

Leg Press – 3x10 @300kg – Tempo 3:1:0:1 (200)

RDL – 3x12 @70kg

Lunges – 2x20 @40kg (30kg)

Hamstring Curls – 3x12-15 @68kg

[Leg Extension – 3x15 @8 Plates

[Paused Goblet Squat – 3x15 @25kg

Standing Calf Raise - 4x10 @150kg

17-Mar Upper 1

Bench Press – 4x5 @90kg (80)

Chest-Supported DB Row – 3x8-10 @42.5kg – Tempo 3:1:1:0

HS ISO Latetal Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

14-Mar Spin

 60min

13-Mar 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

10-Mar Spin

 60min

9-Mar Upper 1

 Bench Press – 4x5 @90kg (87.5)

Chest-Supported DB Row – 3x8-10 @42.5kg – Tempo 3:1:1:0

HS ISO Latetal Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

Astro 5k

6-Mar Spin

 45min

5-Mar Upper 2

  Bench Press – 4x5 @90kg (87.5)

Bent Over Row – 3x8-10 @45kg – 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

Astro 5k

2-Mar Upper 1

  Bench Press – 4x5 @90kg (87.5)

Chest-Supported DB Row – 3x8-10 @42.5kg – Tempo 3:1:1:0

HS ISO Latetal Bench Press - 3x12 @60kg

Lat Pulldown – 3x12 @70kg

Shoulder Press – 3x8 @50kg

Lateral Raises – 3x15 @8kg

[Bicep Curls – 3x8-10 @15kg

[Skull Crushers – 3x8-10 @15

Astro