Are Fruit Concentrates Good For You

training in late November early December

Monday 30.11.

Rest Day Tuesday

1.12.

Early: Deadlift + Pull Ups
-Deadlift 1x10 @ 60kg, 1x10 @ 80kg, 1x10 @ 90kg, 1x6 @ 95kg, 2x4 @ 100kg
-Pull ups wide 1x10, 1x8, 1x7 @ BW
-Pull Ups narrow ( Parallel grip) 1x8, 1x8, 1x6 @ BW
-Chin Ups 1x7, 1x7, 1x7 @ BW

Wednesday 2.12.

Early: Strength & Conditioning Circle
-Squats 3x20 @ 20kg
-Lunges 3x20 @ 20kg
-Bent Over Rows 3x20 @ 20kg
-Dead lifts 3x20 @ 20kg
-floor press 3x20 @ 20kg
-Nose Breakers 3x20 @ 15kg
-biceps curls 3x20 @ 15kg
push ups 3x20 @ BW 3x1min
-Planks.

Thursday 3.12.

Rest Day Friday

4.12.

Early: Kettlebell Swings
-1x20 @ 16kg
C & P 3x10, 4x5 @ 2x16kg
-KB Squats 5x10 @ 2x16kg 2x16kg
-swing @ 10x10

Saturday 5.12.

Rest Day

Sunday 6.12.

Rest Day


* Before and After Training Session each 15min. Walks & Joint mobility exercises