21/3 Legs with Oscar

73.8kg

Sled push back and forth

20kg / 40kg / 60kg

Iron edge hypers

4x12-15

Lunge to box jump

4x 5L/5R

Squat

80kg 3/1

70kg 6/3

60kg 10/5

40kg 10/5

17/3 Glutes with Oscar

Deadlift

100kg 2x5

Felt shit. 

Lunge to single leg box jump (front foot land)

4x5L/5R

Deadlift

Off rack 90kg 2x8

90kg 2x6

16/3 Gymnastics with Oscar

Roman rings reverse shrug to neutral

3x10

Vault scapula contraction 

3x10-15 hold final rep

Jump muscle up + 10 feet back and forth

3x10

Jump muscle up to front flip

3x10

Hanging leg raise to the left and then right

3x10L/10R

13/3 Shoulders with Oscar

Scapula work in push up position

3x12

Purple band pull up to horizontal
3x10

Downward dog feet on fit ball

4x6-8

Hanging knee raise alternating

3x5-7 each

Preacher curl

5kg each short bar 3x6-8

12/3 Deadlift

Deadlift

120kg 4

110kg 5

100kg 9

Torsonator row

30kg 3x10-15

Kroc row

20kg 1x25

Hyper

15kg plate 12

10/3 Shoulders with Oscar

Roman ring chin ups (pronated to neutral)

3x10

Roman ring reverse shrug

3x10

Red band cross body low to high pull

4x10

Vault hold

4x10sec

Superset 3x

Shoulder shocker 6kg 7

Band pull apart 10

Seated DB press (+15 band pull aparts)

17.5kg DB 8/7/6

Lat pulldown 

45kg 12/10/10

Vault push up

20/20/10

6/3 Shoulders

65.5kg

Seated DB press

15kg DB 3x10

Shoulder shocker

5kg 3x8

Superset: 3x

Rope face pull

55kg 15

Band pull apart (single pink)

15

Band pull apart (in between sets)

60

Lat pulldown

40kg 15/12/15

Vault push up

3x10

Overhead cable skulls

30kg 10

25kg 2x15

4/3 Chest with Oscar

65kg

Bench 

40kg 6

50kg 8

60kg 5

Cable bent over fly B3

25kg each 3x10

Vault push up and hold 

4x6-8

Incline HS press

20kg each 10/5/10

Plank

2x 1 min

Band pull apart

60

Front raise supinated 

20kg bar 3x10

Inverted row 

15/15/10

Step machine level 8

7 minutes 

3/3 Deadlift with Oscar

65.05kg

Deadlift

100kg 9

120kg 3/2

Hamstring curl

30kg 3x6

Squat

85kg 6 rest 3

65kg 10 rest 5

45kg 10 rest 5

22/2 Deadlift

65.1kg

Deadlift 

115 6

110 6/5

Kroc row

22.5kg DB 18/15/15

Lat pulldown

45kg 10

40kg 10/8

Band pull apart

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