Damon Strength training - Singapore

Monday
Rest

Tuesday
Row 2000M
Then:
1x Squat Clean + 2x Jerk @ 60kg
One every 30s for Five minutes
Then:
3x3 Back Squat @ 80-90% 1RM (1 RM 140kg)
Rest 2-3 minutes between sets
Then:
4x15 Back Squat @ 40-50% 1RM
Rest 1-2 minutes between sets
Then:
20s of Back Squat @ 40-50% 1RM (Max reps in allotted time)
3 sets (Rest 20s in between sets)
Then:
5 minute Active Recovery Row
Then:
8x Pull-up +
8x Push-up +
8x Atomic Sit-up +
8x Box Jump +
8x Dip +
8x KTE +
8x DB Push Press +
30m Bear Crawl +
30m Farmer Carry
3 sets, 1 minute rest between

Wednesday
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

Thursday
8x Tabata Row @ >100m pace per interval
Then:
Deadlift @ 115% BW +
Pull-up +
Push-up
12-11-10-9-8-7-6-5-4-3-2-1 reps of each
Then:
8x Tabata Row (do as fast as the legs will allow)
Then:
Cool Down (for real)

Friday
Crossfit Grace: 30 Clean and Jerk for time @ 70kg
Then
Dip ladder 1-6-1
2 rounds
Then
Cardio Coach Vol 5

Saturday
3x Dip/ 3 x DB thrusters
Every 30 seconds for max rounds

Sunday
Astanga Yoga primary series