Damon - Week 1 of Singapore Training

Monday
Workout:
10 minute Row @ easy pace
Then:
3 x 20 Deadlift @ 65kg
3 x 20 Squat @ 50kg
Then:
3x (1-6) Pull-up Ladder
Then Cardio Coach vol 8

Tuesday

10 x OHS with BB +
10 x pull up +
10 x ring dips +
10 x Hanging Leg raises +
10 x KB swings with 24kg DB
3 Rounds
Then:
Split snatches – 3 x 5 @ 50kg
Split Cleans – 3 x 5 @50kg
High Pulls – 3 x 5 @ 50kg
BB thrusters – 3 x 5 @50kg
Front squats – 3 x 5 @ 50kg

Wednesday
Rest

Thursday
Row 2000m
Then:
Work up to 1 RM Deadlift
Then:
Cardio Coach vol 7

Friday
10 x OHS with BB +
10 x pull up +
10 x ring dips +
10 x Hanging Leg raises +
10 x KB swings with 24kg DB
3 rounds
Then:
Full snatches – 3 x 5 @50kg
Clean and Jerk – 3 x 5 @70kg
OHS – 3 x 5 @ 50kg
Then:
Dead lifts x 3 @140kg
Pull ups x 5
5 Rounds

Saturday
SMMF:
Manmakers (2 x 12kg DBs)
1 per 30 seconds for max minutes

Sunday
Astanga Yoga Practice