Thursday 14th November - Conditioning Session

3 mile run to warm up - Easy - Steady pace (7 min mile pace) 21 mins

3 Rounds for Time

1. Squat Jumps - 40kg - 10 reps
2. Barbell Push Press - 40kg - 10 reps
3. Barbell Bent Over Rows - 80kg - 10 reps
4. Burpees - 10 reps
5. Pull Ups (strict) - 5 reps
6. Weighted Static Lunges - 40kg - 10 reps per leg

5 min jog then 5x hill sprints (60m) and 5 min cool down

Tuesday 12/11/13 - Conditioning Session

Warm up some light sets of deadlifts & stretching

5 rounds of McGhee Circuit 

• 5 x deadlift @ 125kg (1.6 x BW) 
• 13 press ups (chest to floor)
• 9 Box Jumps (24" box)         time (7 mins 55 secs)

5 rounds of McGhee Circuit

• 5 x deadlift @ 115kg (1.4 x BW) 
• 13 press ups (chest to floor)
• 9 Box Jumps (24" box)         time (7 mins 02 secs)

5 rounds of McGhee Circuit

• 5 x deadlift @ 100kg (1. 25 x BW) 
• 13 press ups (chest to floor)
• 9 Box Jumps (24" box)         time (7 mins 13 secs)

Total Deadlift weight lifted = 8500kg (75 reps)
Total Press ups =  195 reps (strict unbroken)
Total box Jumps =  135 reps (unbroken)

Session Finisher - 5 min jog then 5 x hill sprints (60m) and 5 min jog to cool down.

Saturday 8/11/13 Conditioning Session

3 rounds for time

10 x Strict pull ups

10 x Burpees chest to floor with jump

10 x Static lunge with 20kg (10 reps each leg) 

5 x Walkouts with 5 press ups included in each rep (25)

10 x stair jumps 24"

Run 800m with speed intervals

Total workout time 24:59
***3mins 41 secs knocked off since last weeks effort!!

Saturday 8/11/13 Hypertrophy Supportive Session - Arms & Calves

Upright Cable Curls - set1: 20kgps - 8 reps, set2: 30kgps-8reps, set3: 35kgps-8reps, set4: 30kgps-8reps

Close Grip Bench EZ bar - set1: 70kg - 8 reps, set2: 70kg-8reps, set3: 70kg-8reps, set4: 70kg-8reps.

Bent Over Curls EZ bar - set1: 35kg - 8 reps, set2: 35kg-10reps, set3: 37.5kg-8reps, set4: 35kg-8reps.

Behind Neck Tricep Extension EZ - set1: 35kg - 8 reps, set2: 35kg-10reps, set3: 37.5kg-10reps, set4: 37.5kg-10reps.

Dumbbell Concentration Curls - set1: 20kg - 5 reps then 17.5kg for 3 reps, set2: 20kg - 5 reps then 17.5kg for 3 reps, set3: 17.5kg - 7 reps then 15kg for 2 reps set4: 17.5kg - 7 reps then 15kg for 2 reps.

Cable Skull Crushers - set1: 50 - 12 reps, set2: 50+10kg-8reps, set3: 50+10kg-8reps, set4: 50+10kg-8reps.

Lying cable Curls - set1: 50+10kg - 8 reps, set2: 50+10kg-7reps, set3: 50+10kg-8reps, set4: 50+10kg-8reps.

Pushdowns - set1: 30kg - 10 reps, set2: 35kg-7reps, set3: 35kg-7reps, set4: 35kg-6reps.

Calf Raises (smith) - set1: 110kg - 8 reps, set2: 110kg-8reps, set3: 110kg-8reps, set4: 110kg-10reps.

Toe Presses on Leg Press - set1: 118kg - 10 reps, set2: 118kg-12reps, set3: 118kg-12reps, set4: 118kg-12reps. 

Microcycle 2 Week 3 Complete Program Card

Wednesday 6/11/13 Post Weights Conditioning Session

Weights session 1 1/2 hours

10 min jog then 8 x hill sprints then 10 mins jog home.

Monday 4/11/13 Post Weights Conditioning Session

Weights session 1 1/2 hours

5 minute jog to warm up then 5 x stair sprints (93 steps per rep) followed by 5 x 100m flat road sprints then 8 mins jog home to cool down.

Saturday 2/11/13 Hypertrophy Supportive Arms & Traps Session

Warm up-some light sets for biceps triceps and traps.

Upright Cable Curls behind head - set1: 20ps-12reps, set2: 25ps-12reps, set3: 30ps-12reps.
Close Grip Bench Barbell - set1: 80kg-8reps, set2: 80kg-7reps, set3: 80kg-7reps.
dB Bent Over Shrugs - set1: 17.5kg db's- 12 reps, set2: 22.5kg db's - 10 reps, set3: 25kg db's 15 reps.
Barbell Curls - set1: 40kg-8reps, set2: 45kg-6reps, set3: 42.5kg-7reps then 40kg for 4 reps.
dB Skull Crushers - set1: 15kg ps -9reps, set2: 15kg ps-9reps, set3: 15kg ps -7reps then rest pause for 4 more reps.
Face Pulls with wide bar - set1: 20kg-12reps, set2: 25kg-12reps, set3: 30kg-12reps,  set4: 45kg-12reps.
Incline Curls dumbbell - set1: 15kg ps-8reps, set2: 15kg ps-8reps, set3: 15kg ps-8reps.
EZ Bar Close Grip Bench - set1: 65kg-12reps, set2: 65kg-12reps, set3: 65kg-12reps.
Barbell Shrugs (slow with isometric hold) - set1: 70kg-12reps, set2: 70kg-12reps, set3: 70kg-12reps.
Cable bent over behind body curls - set1: 25ps-8reps, set2: 30ps-7reps, set3: 25ps-6reps.
Cable Overhead Bar ext - set1: 50 - 12reps, set2: 50 - 12reps, set3: 50 - 12 reps.

Microcycle 2 week 2 complete Program Card

Thursday 31/10/13 - Conditioning Session

3 rounds for time

10 x Strict pull ups

10 x Burpees chest to floor with jump

10 x Static lunge with 20kg (10 reps each leg) 

5 x Walkouts with 5 press ups included in each rep (25)

10 x stair jumps 24"

Run 800m with speed intervals

Total workout time 28:40