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Wednesday 19 November 2025 @ 00:15hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 4-8) 3x...

Monday 17 November 2025 @ 03:15hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Delts • Seated Single Arm Side Lateral Raise Machine (1x 6-12) 46kgs x 12 • Single Arm Rear Delt Fly Machine...

Saturday 15 November 2025 @ 16:00hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 4-8) 3x warm up...

Thursday 13 November 2025 @ 01:30hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Single Arm Side Lateral Raise Machine (1x 6-12) 39kgs x 12 • Single Arm Rear Delt Fly Machine (1x...

Tuesday 11 November 2025 @ 02:40hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 4-8) 3x warm up sets...

Sunday 09 November 2025 @ 03:00hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Single Arm Side Lateral Raise Machine (1x 6-12) 34.5kgs x 12 • Single Arm Rear Delt Fly Machine (1x...

Friday 07 November 2025 @ 23:00hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 4-8) 3x warm up sets...

Wednesday 05 November 2025 @ 14:20hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Single Arm Side Lateral Raise Machine (1x 6-12) 32kgs x 12 • Single Arm Rear Delt Fly Machine (1x...

Monday 03 November 2025 @ 01:55hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting resistance of 8.2kgs) Pullover Machine (1x 4-8) 3x warm up sets...

Saturday 01 November 2025 @ 14:25hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts / Traps • Cable (Instinct) Single Arm Side Lateral Raises (1x 6-12) 12.5kgs x 11 • Cable (Instinct) Single Arm...

Thursday 30 October 2025 @ 14.25hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) 2x warm up sets...

Tuesday 28 October 2025 @ 02:13hrs Training Protocol - 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Delts / Traps • Cable (Instinct) Single Arm Side Lateral Raises (1x 6-12 plus 3 drop...

Sunday 26 October 2025 @ 01:35hrs Training Protocol - 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover...

Friday 24 October 2025 @ 09:20hrs Training Protocol - 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Delts / Traps • Cable (Inspiration) Single Arm Side Lateral Raises (1x 6-12 plus 3 drop...

Wednesday 22 October 2025 @ 23:35hrs Training Protocol - 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover...

Monday 20 October 2025 @ 12:35hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Delts • Cable (Spirit) Single Arm Side Lateral Raises (1x 4-8 plus 3 drop sets) 22.7kgs x...

Saturday 18 October 2025 @ 11:00hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover...

Thursday 16 October 2025 @ 01:40hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Delts / Traps • Cable (Instinct) Single Arm Side Lateral Raises (1x 4-8 plus 3 drop sets)...

Tuesday 14 October 2025 @ 14:30hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine...

Sunday 12 October 2025 @ 04:00hrs Training Protocol 1x AMRAP set performed to TECHNICAL FAILURE followed by drop set(s), target rep range and number of drop sets stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8 plus 3 drop sets) 2x warm up sets...