Damon Singapore training - week beginning 10th November 2008

Sunday

Workout:
Work up to 1RM Squat
Then:
“Those Burpees Suck”
10x Pull-up +
20x KB Swing @ 53” KB +
30x Box Jump @ 24” Box +
40x Push-up +
50x Sit-up +
60x Burpee +
10x Pull-up
Then:
Cool Down

Monday

Deadlift:
3x10 @ 30% 1RM
2x4 @ 50% 1RM
1x4 @ 70% 1RM
4x4 @ 90% 1RM
1x4 @ 70% 1RM
2x4 @ 50% 1RM
3x10 @ 50% 1RM
Then:
50x Pull-up

Tuesday

Five rounds for max reps of:
Body weight bench press
Pull-ups

Then:

CardioCoach Vol 8

Wednesday

Warm up:

10 minute row at easy pace

Then:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Then:

Tabata row 8 rounds

Thursday:

Rest

Friday:

Using a bar equal to your bodyweight, with a continuously running clock do one front squat the first minute, two front squats the second minute, three front squats the third minute . . . continuing as long as you are able.

Then:

5 x Incline Press super set with 5 x one arm row

Then:

10 x pistol
10 x L-pullup
10 x air box squat
10 x back box squat @ 50% 1RM
10 x front box squat @ BW

3 rounds, not for time

5 rounds

Saturday:
3 Rounds of:
15 O/H Squats 40kg
15 Burpees
15 Swings 24kg
Run 400m

Sunday:
20 x squat
15 x KB power-bomb (16kg or 20kg)
10 x skiing lunge
5 x burpee
3 rounds - easy pace
then:

10m heavy 2x20kg kb bear crawl

10m IPTF (swing step)
10 pull ups

1 minute plank

5 rounds