Dumbbell complex work

Upright rows x 6
Bent over row x 6
Hang clean x 6
Squat and press x 6
Curl and press x 6
Press up and row x 6

I do three sets of 2 minutes and use heavier dumbbells each set

After this we do 100kg snatch x 8 reps then 75 seconds on the concept 2 at 1.30 per 500metre pace. Again 3sets

Last exercise is 100kg front squats x 8reps then cross trainer for 75 seconds staying at 150rpm.

This training is helping my strength endurance.

Bench press 5 sets of 5-15 reps

Deadlifts 5 sets 12-3 reps

Incline press 4 sets

One arm rows 3 sets

Incline dumbbell press 2 sets

Lat pull down 2 sets

Tricep press downs

Bicep curls

Hammer curls

Strength circuits
They change each week but a sample would be:

Hitting a tyre with a heavy hammer

100kg stone to shoulder

Tyre flip

Power cleans

Bungee sprints

Sack carry

We do each exercise for 30 seconds and have 15 seconds rest between. We do 6-8 rounds.

Bench press 5 sets of 5-15 reps

Deadlifts 5 sets 12-3 reps

Incline press 4 sets

One arm rows 3 sets

Incline dumbbell press 2 sets

Lat pull down 2 sets

Tricep press downs

Bicep curls

Hammer curls

Front squat x 8 reps super set with bungee sprints 6 sets

Kettle bell exercises

Sometimes a strongman event like arm over arm or truck pulling.

30-40 minutes of grappling or pad work.

No Training - Rest Day

No Training - Rest Day