Not-So-Strong Conditioning Day 1

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

Approx 18mins

Not-So-Strong Strength Day 1

w/u Bent Press
(1,2,3) x 20Kg

Front Squat
5x bar
5 x 30kg
5/3 x 40kg

Close Grip Bench Press
5 x bar
5 x 32.5kg
6 x 45kg
6/2 x 47.5kg

Pull-ups
5, 4, 3, 2, 1

Not-So-Strong Practice Day

w/u KB 16kg
Super D shoulder rotation
Arm Bar
Bent Arm Bar

KB Bent Press
16kg x 5
24kg x 1/2
32kg x 1/2
24kg x 2/2

Turkish Get-Up
24kg x 1/2

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

Not-So-Strong Conditioning Day 2

StrongSport Biathlon

KB OAJ 
Sets of 5 per arm
16, 24, 24, 24, 24

KB Clean 
Sets of 5 per arm
24, 24, 32, 24, 24

Approx 15mins

Not-So-Strong Strength Day 2

w/u Bent Press
3 x 20Kg

Front Squat
5x bar
4 x 30kg
3x 40kg
2 x 50kg
1 x 60kg

Close Grip Bench Press
5 x bar
5 x 32.5kg
6/2 x 45kg
6 x 47.5kg

Pull-ups
4, 4, 3, 2, 1

Not-So-Strong Conditioning Day 1

w/u KB Two Hands Anyhow
1 x 24+16kg

KB One Arm Long Cycle
Sets of 5 per arm
16, 24, 24, 24, 24

Approx 12mins

Not-So-Strong Strength Day 1

w/u Bent Press
3 x 20Kg

Front Squat
5x bar
4 x 30kg
3x 40kg
2 x 50kg
1 x 57.5kg

Close Grip Bench Press
5 x bar
5 x 32.5kg
6/3 x 45kg

Pull-ups
4, 3, 3, 2, 1