SS Program - Week 3 - Friday

Missed Monday/Wednesday due to sickness

Squats

• 1x5 37.5kg
• 1x5 47.5kg
• 1x5 57.5kg
• 1x5 66kg
• 1x3 77.5kg
• 1x8 57.5kg

Bench

• 1x5 37.5 kg
• 1x5 47.5 kg
• 1x5 55 kg
• 1x5 65 kh
• 1x3 75kg
• 1x8 55kg

Rows

• 1x5 30kg
• 1x5 37.5kg
• 1x5 45kg
• 1x5 51 kg
• 1x3 60kg
• 1x8 45kg

SS Program - Week 2 - Friday

Squats

• 1x5 37.5kg
• 1x5 47.5kg
• 1x5 55kg
• 1x5 65kg
• 1x3 76kg
• 1x8 55kg

Bench (screwed the weights and ordering up coz of the olympic bar)

• 1x5 45kg
• 1x5 55kg
• 1x5 45kg
• 1x5 65kg
• 1x3 73.5kg
• 1x8 55kg

Rows

• 1x5 30kg
• 1x5 37.5kg
• 1x5 42.5kg
• 1x5 50kg
• 1x3 57.5kg
• 1x8 42.5kg

Crossfit

33 Minutes
-------------

70 Chinups (20 mins here alone)
70 Pushups
70 Crunches

SS Program - Week 2 - Wednesday

Squats

• 1x5 37.5kg
• 1x5 45kg
• 1x5 55kg
• 1x5 55kg

Overhead Press

• 1x5 30kg
• 1x5 35kg
• 1x5 42.5kg
• 1x5 47.5kg
• 1x5 47.5kg

Deadlift

• 1x5 70kg
• 1x5 85kg
• 1x5 100kg
• 1x5 115kg
• 1x5 115kg

Pullups

• 4x5

Chinups

• 1x5

Cardio / Pilates

1200 Skips - 16 mins

Pilates Class 1 - approx 20 mins

SS Program - Week 2 - Monday

Squats

• 1x5 37.5kg
• 1x5 47.5kg
• 1x5 55kg
• 1x5 65kg
• 1x5 75kg

Bench

• 1x5 35kg
• 1x5 45kg
• 1x5 55kg
• 1x5 62.5kg
• 1x5 72.5kg

Barbell Rows

• 1x5 30kg
• 1x5 37.5kg
• 1x5 42.5kg
• 1x5 50kg
• 1x5 57.5kg

------------------------

Ab Rollout 1x5

Crunches 3x10

Skips 300.

Kinda SS Program

300 Skips

-------------------------

Squats

• 1x5 37.5kg
• 1x5 45kg
• 1x5 55kg
• 1x5 65kg
• 1x3 75kg
• 1x8 55kg

Bench

• 1x5 35kg
• 1x5 45kg
• 1x5 52.5kg
• 1x5 62.5kg
• 1x3 72.5kg
• 1x8 52.5kg

Chinups

• 1x5
• 1x5 10kg
• 1x5 7.5kg
• 1x5 5kg

Hanging Knee Raises

• 3x5

Random and Pilates

{ 5 chinups & 10 pushups }

4 SETS
-----------

30 minutes Pilates "Class 1"

Madcows Week 2 - Monday

Squat

• 1x5 37.5kg
• 1x5 47.5kg
• 1x5 55kg
• 1x5 65kh
• 1x5 75kg

Bench Press

• 1x5 35kg
• 1x5 45kg
• 1x5 55kg
• 1x5 62.5kg
• 1x5 72.5kg

Barbell Row

• 1x5 30kg
• 1x5 37.5kg
• 1x5 42.5kg
• 1x5 50kg
• 1x5 57.5kg

Madcows Week 1 - Friday

Squat

• 1x5 36kg
• 1x5 45kg
• 1x5 55kg
• 1x5 65kg
• 1x3 75kg
• 1x8 55kg

Bench Press

• 1x5 35kg
• 1x5 45kg
• 1x5 52.5kg
• 1x5 62.5kg
• 1x3 72.5kg
• 1x5 52.5kg

Barbell Row

• 1x5 27.5kg
• 1x5 35kg
• 1x5 42.5kg
• 1x5 50kg
• 1x3 57.5kg
• 1x8 42.5kg

-------------------------

5 Pullups

5 Ab rollouts

300 skips

Some Cardio

2oo Skips

3 Turkish Getups Each arm

{ 100 skips - 10 pushups - 12 crunches } x 5

4x5 Chinups

3x5 Hanging Knee Raises

300 Skips

--------------------------------

Warmup Week

Squats

• 4x10 50kg

Military Press

• 4x10 30kg
• 1x8 37.5kg
• 1x6 37.5kg

Deadlifts

• 1x8 70kg
• 3x8 80kg

Chinups

• 1x5

Sick and Exhausted :(

Week 1 Thursday

100 skips
5 pullups

4 sets

100 skips
10 side raises

4 sets

100 skips
5 Hanging Knee to chin raises

2 sets

MadCows SS - Week 1 Wed

Squats

• 1x5 36kg
• 1x5 45kg
• 1x5 55kg
• 1x5 55kg

Overhead Presses

• 1x5 30kg
• 1x5 35kg
• 1x5 40kg
• 1x5 45kg
• 1x5 45kg

Deadlifts

• 1x5 70kg
• 1x5 87.5 kg
• 1x5 100kg
• 1x5 115kg
• 1x5 115kg

-------------------------

400 Skips