Kennedy, Darran

Training Cycle :

Session 1
Warm up + Mobility
Box Squat (3 w/u) 8x3
Ham glute raises 5x8
Back Extensions 3x12
Ab Pulldown 4x8
DB Floor Press 5x8
Pulldowns 5x8
Torgue Press 4x8

Session 2
Warm up + Mobility
Bench (3 w/u) 8x5
Chin ups 25 total
DB Row 3x12
Single leg knee drops 5x8
Bridging 3x60 secs

Session 3
Warm up + Mobility
Hang Clean 8x3
Single leg box squat 5x8
DB Bench 5x8
Cable Row 5x8

Sunday 11th of May
Weight : 93.7kg
Bodyfat : 18.6%
Height : 178cm
Bench 1RM :110kg
TB Deadlift : 190kg (double bodyweight)
Inverted Rows : 25
Press Ups : 55
Box Squat (BW) : 15 reps (stopped at 15)

Training Cycle:

Session 1
Warm Up + Mobility Work
Trap Bar/Straight Bar Deadlift (3 w/u) - 6 sets of 3 reps
Reverse Lunges - 4 sets of 8 reps (each leg)
Bridging (secs) - 3 sets of 60 seconds
1A Incline Bench Press - 3 sets of 12 reps
1B Chest Supported Rows - 3 sets of 12 reps

Session 2
Warm Up + Mobility Work
Bench Press (3 w/u) - 8 sets of 5 reps
Push Ups (mini band) - 3 sets of 15 reps
Side Bridging (30 secs) - 6 sets of 30 secs
Squats (100kg) - 100 reps
Seated Leg Curls - 3 sets of 12 reps
45 deg Back Extensions - 5 sets of 8 reps

Session 3
Warm Up + Mobility Work
Box Jumps - 8 sets of 3 reps
Pull Ups - 5 sets of 8 reps
1A Inverted Row - 5 sets of 12 reps
1B Push Ups- 5 sets of 12 reps
Roll Outs - 5 sets of 8 reps
DB Hammer Curls - 3 sets of 8 reps
Lying Tricep Extensions - 3 sets of 8 reps

Session 4
Row
6 by 500m with 60 sec recovery
8 by 250m with 45 sec recovery
10 by 150 with 30 sec recovery

Session 5
Warm Up + Mobility Work
Bench Press Partial Press (3 w/u) - 6 sets of 8 reps
Push Ups (blast straps) - 3 sets of 10 reps
Windmills - 3 sets of 10 each side
Squats (80kg) - 10 sets of 5 reps
DB RDL's - 3 sets of 12 reps
45 deg Back Extensions - 5 sets of 8 reps

Session 6
Warm Up + Mobility Work
Box Jumps - 8 sets of 3 reps
Chin Ups – 8 sets of 5 reps
1A Inverted Row - 5 sets of 12 reps
1B Push Ups- 5 sets of 12 reps
Torque Press - 4 sets of 8 reps
Ezy Bar Curls - 3 sets of 8 reps
Tricep Press Downs - 3 sets of 8 reps

Session 7
Row
200m,400m,600m,800m,1000m,200m,400m,600m,800m,1000m,800m,600m,400m,200m with 45 sec recovery.