29 July-9 Aug
30 Aug
Front Squat, High Pin 67.5×5 77.5×3 85×4
2 10m
Zercher Pin-Pull 62.5kg 7,4,4,3,3,3,3
BB Shrug 102.5kg 10,8,7,7,7,6,6
Asym Shouldering Rev Lunge, same side 25kg/5m 8,6,5,4,4
BB Rollout 60kg 3×12
1 Aug (x1 10% meal – rice non-PWO)
Hang Clean and Press 35×5 40×3 45×8
Pullups +11.25kg 5×4
3 10m
a Rolling DB Ext 2x15kg 6,6,5,5,5,4,4,4,4
b BB Row, Pron 60kg 6,6,6,6,6,5,5,5,4
4 5m
a DB JM Press 2x15kg 8,7,7,6,5
b NG CS Row 6plt 10,9,9,9,8
Decline Series: Alt DB Curl 2x6kg 2×20
3 Aug (fast from 8pm)
Pullups 18, 17, 16
4 Aug (fast till 8pm)
6 Aug
Pullups +11.5kg 5×5
9 Aug
Kettlebell Workshop (Beginners) 4h
