power lifting

Lift and Abs

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3x10 @60% of: 

Front squats

Bench press

Cleans

 

3x15 weighted sit ups

3x15 oblique crunches each side

3x15 Russian twists

3x30sec hollow rocks

3x30sec planks

 

Lots of Stuff

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4 mile run  

 

5x10 dips

3x10 toes to bar

 

3x10 GHD sit ups

3x10 dumbbell bench pres

3x10 dumbbell flys

 

3x10 @50% of: 

overhead squat

push jerk

deadlifts

Lift, Swim

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Lift: 

3x10 @50% of: 

back squat

push press

snatch

 

swim: 1600m

 

3x5: 

push up

sit ups

lunges

 

6rds @ 30% 2min max of: 

push up

pull up