Week of 23 October 2017

Monday:

Bench: 190x5x2/190x7x1

Pullups x 6

Poker 2x Hands:

Pushups x 18

Squats x 10

Situps x 11

Leg Raises x 18

Tuesday:

Power Cleans: 135x1x1/152.5x1x1/172.5x1x1/185x1x2

Snatch Grip Deadlift: 265x9x1

Pullups x 6 x 3

Poker 2x Hands:

Pushups x 22

Squats x 19

Situps x 17

Leg Raises x 13

Wednesday:

KB Clean and Press Ladder, 3x: 16 KG x 2, 24 KG x 2, 32 KG x 2.

KB Goblet Squats, 3x3 @ 24 KG

KB Snatches x 100: 50 x 16 KG, 40 x 24 KG, 10 x 32 KG

Thursday:

Press: 127.5x5x2/127.5x7x1

Weighted Chins: 30x3x5

Blackjack, 2x Hands:

Pushups x 15

Squats x 15

Situps x 25 (from bust)

Leg Raises x 12

Friday:

A.M.

Power Snatch: 75x1x1/95x1x2/112.5x1x1/132.5x1x2

Squat: 220x5x2/220x8x1

Pullups x 6 x 2

Poker, 1 x Hand

Pushups x 9

Squats x 4

Situps x 9

Leg Raises x 17

P.M.

Kettlebell Swings x 100: 16KG x 25, 24KG x 25, 32KG x 50

Saturday:

A.M. 10 Kilometer foot march

Poker, 2x hands

Pushups x 20

Squats x 18

Situps x 3

Leg Raises x 31