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This is the second week of the second block of our programme. Weights should be a little bit heavier this week still doing 5 sets with your 5th set being as many reps as possible.

Remember to bring your notebook to record your weights that you lifted and how many reps you managed to do on your last set.

This week we are working at 80% of your 1rm.

monday 10

strength

squat 4×5 + 1×5+ (2-3 mins rest)

shoulder press 4×5 + 1×5+ (2-3 mins rest)

tri-set: 4 sets

pull ups x5 / split squats x5el / deadbugs x12

intervals

row 250m x4 60s rest between set

tuesday 11

strength

8 sets of;

8 dumbell bench press

8 ring dips/ bar dips

conditioning

4 min amrap

10 cal row

10 alt KB cleans

2 min rest

4 min amrap

10 weighted butterfly sit ups

10 push ups

wednesday 12

strength

clean 5×3 (2-3 mins rest)

deadlift 4×5 + 1×5+ (2-3 mins rest)

triset: 4 sets

ring dips x5 / hip thrusts x10 / plank 30s

tempos

run 400m x4 60s rest between sets

thursday 13

strength

8-8-8-8-8

pull ups/

or

5-5-5-5-5

5 second negative pull ups

conditioning

3 round for time

15 thrusters

12 burpees

friday 14

strength

squats 4×5 + 1×5+ (2-3mins rest)

bench press 4×5 + 1×5+ (2-3mins rest)

triset: 4 sets

pull ups x5 / walking lunges x20 / ab role outs x6

intervals

bike 500m x4 60s rest between sets

saturday 15

strength

10-10-10-10-10

deadlifts

in pairs, run together… Other movements, split evenly, as one working, one resting

250m run

50 Deadlifts

250m run

100 Kettlebell swings

250m run

50 Deadlifts

250m run

100 Kettlebell swings

250m run

sunday 16

session to be decided by coach

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