Not-So-Strong Practice

Goblet Squat KB
24kg x 3, 2, 2, 1

Bent Press
24kg x 1/3

Not-So-Strong Practice

KB 16kg
Super D shoulder rotation
Arm Bar
Turkish Get-Up
Windmill
Bent Press

Goblet Squat KB
24kg x 3, 2, 1, 1

Turkish Get-Up
24kg x 1

Bent Press
24kg x 1/3

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
20kg+20kg x 1

Front Squat
25kg x 5
35kg x 3
45kg x 1
52.5kg x 1
47.5kg x 5, 5, 3

Close Grip Bench Press
35kg x 5
47.5kg x 3
55kg x 2
62.5kg x 1
57.5kg x 6, 6, 5

Pull-ups
+2.5kg x 5, 5, 4, 3, 3

Not-So-Strong Practice Day

KB 16kg
Super D shoulder rotation
Arm Bar
Turkish Get-Up
Windmill

Bent Press
24kg x 1
32kg x 1
40kg x 1
32kg x 1

Ab roller
5/2

Not-So-Strong Strength Day 1

w/u Double KB Front Squat
20kg+20kg x 3
Two Hands Anyhow
20kg+20kg x 1

Deadlift
65kg x 1
80g x 1
95kg x 1
110kg x 1
125kg x 1
115kg x 5

Close Grip Bench Press
35kg x 5
47.5kg x 3
55kg x 2
62.5kg x 1
57.5kg x 6, 6, 3, 3

Pull-ups
2.5kg x 5, 5, 4, 3, 2

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
20kg+20kg x 1

Front Squat
25kg x 5
35kg x 5
45kg x 5
47.5kg x 5, 4

Close Grip Bench Press
30kg x 5
45kg x 5
55kg x 6
57.5kg x 6/2

Pull-ups
+2.5kg x 5, 4, 4, 3, 2

Practice Session

KB 16kg
Super D shoulder rotation
Arm Bar
Turkish Get-Up
Windmill

Hack Squat
x 1

Bent Press
24kg x 1

Hack Squat 
16kg x 1

Bent Press
32kg x 1

Hack Squat
24kg x 1 F

Bent Press
40kg x 1

Ab roller
5/2

Not-So-Strong Strength Day 2

w/u Double KB Front Squat
20kg+20kg x 3
Two Hands Anyhow
20kg+20kg x 1

Deadlift
70kg x 2
85kg x 2
100kg x 2
115kg x 4

Close Grip Bench Press
30kg x 5
45kg x 5
55kg x 6/2
57.5kg x 5

Pull-ups
2.5kg x 5, 4, 3, 3, 2

Not-So-Strong Conditioning Day 1

Concept2 Rower
w/u easy 5mins row

Distance: 4142m/20:00mins
Avg Watts during sets: 114W @ 130-150bpm
Time HR zone: 19:09
Avg HR: 145bpm
Max HR: 153bpm

Max w approx 542w

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
20kg+20kg x 1

Front Squat
25kg x 5
35kg x 5
45kg x 6
47.5kg x 5, 2

Close Grip Bench Press
30kg x 5
45kg x 5
55kg x 6/2
57.5kg x 4

Pull-ups
+2.5kg x 5, 4, 3, 2, 2

Recharge Session

w/u Goblet Squat
24kg x 5
Two Hand Swings
24kg x 5

KB 16kg
Chest Opening Triceps Extension
Halos 
Super D Shoulder Rotation
Arm Bar
Turkish Get-Up
Windmill

Alternate various neck and back bridges and Hardstyle plank holds for 15mins

Not-So-Strong Conditioning Day 2

Concept2 Rower
w/u easy 5mins row

Distance: 4227m/20:00mins
Avg Watts during sets: 121W @ 130-150bpm
Time HR zone: 19:31
Avg HR: 146bpm
Max HR: 152bpm

Max w approx 517w

Not-So-Strong Strength Day 2

w/u Double KB Front Squat
20kg+20kg x 2
Two Hands Anyhow
20kg+20kg x 1

Deadlift
70kg x 2
85kg x 2
100kg x 2
115kg x 2

Close Grip Bench Press
30kg x 5
45kg x 5
55kg x 5/2
57.5kg x 2

Pull-ups
2.5kg x 5, 4, 3, 2, 1

Not-So-Strong Conditioning Day 1

Concept2 Rower
w/u easy 5mins row

Distance: 4194m/20:00mins
Avg Watts during sets: 119W @ 130-150bpm
Time HR zone: 18:22
Avg HR: 148bpm
Max HR: 155bpm

Max w approx 522w

Not-So-Strong Strength Day 1 Deload

w/u
Two Hands Anyhow
20kg+20kg x 1

Front Squat
25kg x 5
35kg x 5

Close Grip Bench Press
30kg x 5
42.5kg x 5

Pull-ups
5/2

Not-So-Strong Strength Day 2 Deload

w/u Double KB Front Squat
20kg+20kg x 1
Two Hands Anyhow
20kg+20kg x 1

Deadlift
65kg x 2
80kg x 2
95kg x 2
110kg x 2

Close Grip Bench Press
30kg x 3
42.5kg x 3
55kg x 3/3

Pull-ups
3/5

CoC Trainer x 3/3
Hack Squat x 3/3

Not-So-Strong Conditioning Day 1

Concept2 Rower
w/u easy 5mins row

Distance: 4132m/20:00mins
Avg Watts during sets: 113W @ 130-150bpm
Time HR zone: 19:46
Avg HR: 146bpm
Max HR: 151bpm

CoC #Trainer x 3/3
Hack squat x 3/3

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
20kg+20kg x 1

Front Squat
25kg x 5
35kg x 5
45kg x 6/2
47.5kg x 5

Close Grip Bench Press
30kg x 5
42.5kg x 5
55kg x 6/3

Pull-ups
5, 5, 5, 6, 4

CoC #1 partials (closer than parallel) x 1/6
Hack Squat 12.5kg x 1/6

Not-So-Strong Conditioning Day 1

Concept2 Rower
w/u easy 5mins row

Distance: 4072m/20:00mins
Avg Watts during sets: 108W @ 130-150bpm
Time HR zone: 19:37
Avg HR: 146bpm
Max HR: 152bpm

CoC Trainer x 4/2
Hack squat x 3/2

Practice Session

Two Hands Anyhow
20kg+20kg x 1

Turkish Get-Up
24kg x 1

Hack Squat
Bw x 1

Bent Press
24kg x 2

Back Bridge
x 1

Double Windmill 
24kg+24kg x 1

Turkish Get-Up
32kg x 1

Hack Squat
16kg x 1

Bent Press
32kg x 1

Back Bridge
x 1

Double Windmill
32kg+24kg x 1

Half Get-Up
40kg x 1

Hack Squat
20kg x 1

Bent Press
40kg x 1

Back Bridge
x 1

2000m Rowing Ergometer Test

w/u easy 5mins row
Concept 2 rower
Duration: 7:55mins
wVO2max: 214watts
Avg HR: 182bpm
Max HR: 192bpm
VO2max: 3.76l O2/min
@85kg = 44.24ml O2/min/kg

CoC Trainer (parallel set) x 5/2
Hack squat x 5/2

Not-So-Strong Strength Day 2

w/u Double KB Front Squat
20kg+20kg x 3
Two Hands Anyhow
20kg+20kg x 1

Deadlift
65kg x 2
80kg x 2
95kg x 2
110kg x 5

Close Grip Bench Press
30kg x 5
42.5kg x 5
55kg x 6, 6, 5

Pull-ups
5, 5, 5, 5, 6

CoC Trainer x 5/2
Hack Squat x 5/2

Day off

CoC Trainer x 5/2
Hack Squat x 5/2

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
20kg+20kg x 1

Front Squat
25kg x 5
35kg x 5
45kg x 5/2
47.5kg x 2

Close Grip Bench Press
30kg x 5
40kg x 5
52.5kg x 6
55kg x 6/2

Pull-ups
5 x 5

Practice Session - Light

Turkish Get-Up
16kg
Floor to Set
Floor to Arm Bar
Floor to Bent Arm Bar
Floor to Elbow
Floor to Half Get-Up
Floor to Kneeling Windmill
Floor to Elbow Drop
Floor to Lunge position
Floor to Get-Up
Floor to Get-Up to Windmill 

Return to floor after each step

Bent Press
20kg x 5/2
24kg x 2
16kg+12kg x 1/3

Not-So-Strong Conditioning Day 2

Concept2 Rower
w/u easy 5mins row

Distance: 4061m/20:00mins
Avg Watts during sets: 108W @ 130-150bpm
Time HR zone: 18:58
Avg HR: 147bpm
Max HR: 155bpm

Not-So-Strong Strength Day 2

w/u Double KB Front Squat
20kg+20kg x 1
Two Hands Anyhow
20kg+20kg x 1

Deadlift
65kg x 2
80kg x 2
95kg x 2
110kg x 3

Close Grip Bench Press
30kg x 5
40kg x 5
52.5kg x 6
55kg x 6, 2

Pull-ups
5 x 5

Not-So-Strong Conditioning Day 1

Concept2 Rower
w/u easy 5mins row

Distance: 4046m/20:00mins
Avg Watts during sets: 106W @ 130-150bpm
Time HR zone: 19:22
Avg HR: 147bpm
Max HR: 152bpm

Justa Singles CoC #Trainer 
1 1 1 1 1
Every 90sec

GTG Hack Squat x doubles

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
25kg+20kg x 1

Front Squat
25kg x 5
35kg x 5
45kg x 5/3

Close Grip Bench Press
30kg x 5
40kg x 5
52.5kg x 6/2
55kg x 6

Pull-ups
5, 5, 5, 5, 4

Justa Singles: CoC #Trainer
1 1 1
Every 90sec

GTG Hack Squat x doubles

Practice Session

w/u Goblet Squat
24kg x 5

Turkish Get-Up
16kg x 1
24kg x 1
32kg x 1

Half Get-Up
40kg x 1

Bent Press 
24kg x 1/3
32kg x 1/2

Elbow Set
40kg x 1

Not-So-Strong Conditioning Day 2

Concept2 Rower
w/u easy 5mins row

Distance: 4054m/20:00mins
Avg Watts: 107W @ 130-150bpm
Avg HR: 148bpm

GTG CoC #Trainer x triples
Hack Squat x singles

Not-So-Strong Strength Day 1

w/u Double KB Front Squat
20kg+20kg x 3
Two Hands Anyhow
20kg+20kg x 1

Deadlift
65kg x 2
80kg x 2
95kg x 2
110kg x 2

Close Grip Bench Press
30kg x 5
40kg x 5
52.5kg x 6/2
55kg x 5

Pull-ups
5, 5, 5, 4, 4

GTG CoC #Trainer x doubles
Hack Squat x singles

Grease the Groove

GTG CoC #Trainer x doubles
Hack Squat x singles

Not-So-Strong Conditioning Day 1

Concept2 Rower
w/u easy 5mins row

Distance: 3977m/20:00mins
Avg Watts during sets: 101W @ 130-150bpm
Avg HR: 145bpm

GTG CoC #Trainer x triples
Hack Squat x singles

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
20+20Kg x 1

Front Squat
25kg x 5
35kg x 5
45kg x 5, 5, 4

Close Grip Bench Press
30kg x 5
40kg x 5
52.5kg x 6/3

Pull-ups
5, 5, 5, 4, 3

GTG CoC #Trainer x 4
Hack Squat x singles

Recharge Session

w/u Goblet Squat
24kg x 5
Shoulder Wall Walk

KB 16kg
Chest Opening Triceps Extension
Halos 
Super D Shoulder Rotation
Arm Bar
Turkish Get-Up
Windmill
Bent Press

Hack Squat
Bodyweight x 1
16kg x 1

Turkish Get-Up
24kg x 1

Half Get-Up
32kg x 1
40kg x 1

GTG Ab Roller x doubles

Not-So-Strong Conditioning Day 2

Concept2 Rower
w/u easy 5mins row
3x6mins @ 145-155bpm
2mins easy row between sets

Avg Watts during sets: 100-105W @ 145-155bpm

GTG CoC #Trainer x triples
Hack Squat x singles

Not-So-Strong Strength Day 2

w/u Double KB Front Squat
20kg+20kg x 5
Two Hands Anyhow
20kg+20kg x 1

Deadlift
60kg x 2
75kg x 2
90kg x 2
105kg x 5

Close Grip Bench Press
30kg x 5
40kg x 5
50kg x 6
52.5kg x 6/2

Pull-ups
5, 5, 4, 4, 3

GTG CoC #Trainer x doubles
Hack Squat x singles

Grease the Groove

GTG CoC #Trainer x singles 
Hack Squat x singles

2000m Rowing Ergometer Test

Concept 2 rower
Duration: 8:27mins
wVO2max: 177watts
Avg HR: 172bpm
Max HR: 187bpm
VO2max: 3.4l O2/min
@85kg = 40ml O2/min/kg

GTG CoC #Trainer x doubles
Hack Squats x singles

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
20kg+20Kg x 1

Front Squat
Bar x 5
30kg x 5
40kg x 5
45kg x 5/2

Close Grip Bench Press
30kg x 5
40kg x 5
50kg x 6/2
52.5kg x 6

Pull-ups
5, 5, 4, 3, 3

GTG CoC #Trainer x triples
Hack Squat x singles

Not-So-Strong Practice Session

w/u KB Front Squat
16kg x 5+5

KB 16kg
Super D shoulder rotations
Arm Bar
Bent Arm Bar
Turkish Get-Up
Bent Press
Windmill

Turkish Get-Up
24kg x 1/2
32kg x 1/2

Half Get-Up
32kg x 1/1
40kg x 1/1

Floor Press Lockout
32kg+16kg x 1/1

Not-So-Strong Conditioning Day 2

w/u KB Front Squat
16kg+16kg x 5
Two Hands Anyhow
16kg+16kg x 1

KB StrongSport Long Cycle
Sets of 5 per arm
24, 24, 32, 32, 24

Approx 13mins

GTG CoC #Trainer x doubles
Hack Squat x singles

Not-So-Strong Strength Day 2

w/u Double KB Front Squat
20kg+20kg x 3
Two Hands Anyhow
20kg+20kg x 1

Deadlift
60kg x 2
75kg x 2
90kg x 2
105kg x 4

Close Grip Bench Press
25kg x 5
37.5kg x 5
50kg x 6/3

Pull-ups
5, 5, 4, 3, 2

GTG CoC #Trainer x doubles
Hack Squat x singles

Grease the Groove

GTG CoC #Trainer x doubles

Not-So-Strong Conditioning Day 1

w/u KB Front Squat
16kg+16kg x 5
Two Hands Anyhow
16kg+16kg x 1

KB StrongSport Long Cycle
Sets of 5 per arm
24, 24, 32, 24, 24

Approx 13.75mins

GTG CoC #Trainer x doubles
Hack Squat x singles

Not-So-Strong Strength Day 1

w/u Two Hands Anyhow
1 x 20+20Kg

Front Squat
5x bar
5 x 30kg
5 x 40kg
5, 4 x 45kg

Close Grip Bench Press
5 x 25kg
5 x 37.5kg
6 x 47.5kg
6/2 x 50kg

Pull-ups
5, 4, 4, 3, 2

GTG CoC #Trainer x singles
Hack Squat x singles

Recharge Session

w/u Goblet Squat
24kg x 5

KB 16kg;
Super D Shoulder Rotations
Arm Bar
Turkish Get-Up
Windmill
Bent Press

Turkish Get-Up
24kg x 1

Half Get-Up
32kg x 1

Not-So-Strong Conditioning Day 2

w/u Double KB Front Squat
16kg+16kg x 5
KB Two Hands Anyhow
16kg+16kg x 1

KB StrongSport Long Cycle
Sets of 5 per arm
24, 24, 32, 24, 24

Approx 11.5mins

GTG CoC #Trainer x singles

Not-So-Strong Strength Day 2

w/u Goblet Squat
20kg x 5
Two Hands Anyhow
20kg+20kg x 1

Deadlift
Bar x 5
80kg x 5
100kg x 5

Close Grip Bench Press
25kg x 5
35kg x 5
47.5kg x 6/2
50kg x 6

Pull-ups
5, 4, 3, 3, 2

GTG CoC #Trainer x doubles