Friday 4/10/13 Weights/Strength Session

 Microcycle 1- Week 2 - Day 3 - Training @ 75% 1RM

Warm up - Squat with unloaded bar (20kg) 2 x 10 reps, Squat 60kg x 8, squat 70kg x 6

Back Squats (below parallel) - set1: 90kg x 8 reps, set2: 85kg x 10 reps, set3: 85kg x 10 reps then rest pause (15 secs) 3 reps.

Barbell Military Press - set1: 50kg x 10 reps, set2: 50kg x 10 reps, set3: 50kg x 10 reps then rest pause (15 secs) failure 0 reps.

Tbar Rows -  95kg x 10 reps, set2: 90kg x 10 reps, set3: 90kg x 10 reps then rest pause (15 secs) for 3 reps.

Decline Bench Barbell (smith) - 80kg x 10 reps, set2: 80kg x 10 reps, set3: 80kg x 10 reps then rest pause (15 secs) for 3 reps.

Leg Press (strict) - 200kg x 10 reps, set2: 200kg x 10 reps, set3: 200kg x 10 reps then rest pause (15 secs) for 4 reps.

Hamstring Curl - 115lbs x 10 reps, set2: 115lbs x 10 reps, set3: 115lbs x 10 reps then rest pause (15 secs) for 2 reps.

Cardio/Conditioning Session Thursday 3rd October 2013 am 

8 min jog with hills, then 20 minutes of fartlek Intervals (3 speeds, jog, fast and sprinting) and cool down to finish.