29/05-14

Simple & Sinister

1 arm swing @24kg x10/ 30sec (5min)

TGU @28kg x1 e.s *5 (6min)

chest expender DBP@150lbs x4, archers @120lbs x12 e.s, pull apart @100lbs x1

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20/05-14

Floor press @64kg x8

squat @76kg x16

1 arm row @32kg x12 e.s

handstand x1min30

BU rack walk @22kg x20 steps e.s *3

BG bag spins @17kg x10 e.s

sprints *6, crawl *4

06/05-14

Hip thrust with bands @43kg x25

Staggered TBDL @104kg x1,2,3-1,2,3-1,2,3,4,5 (27 reps)

Swing @24kg 30sec intervals x8,12,16 *6 (216  reps in 9min)

BU rack walk x15 setps e.s *3

SB Get up @31kg x1 e.s *2

slam ball wall throws x6 e.s

handstand

bar hang