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Wednesday 17 December 2025 @ 03:35hrs Training Protocol All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods 2 minute rounds on delts, forearms and core. Delts • Cable (Spirit 2 - P12) Single Arm Side...

Monday 15 December 2025 @ 23:15hrs Training Protocol All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods 2 minute rounds. Delts • Cable (Spirit 2 - P12) Single Arm Side Lateral Cuffed Raises (2x 6-12)...

Sunday 14 December 2025 @ 23:15hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods: 2 minute rounds. Adductors / Abductors • Hammer Strength Pin Selected Seated Abductor Machine...

Saturday 13 December 2025 @ 04:00hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods: 2 minute rounds on delts, forearms and core. Delts • Seated Single Arm Side Lateral Raise...

Thursday 11 December 2025 @ 22:40hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods: 2 minute rounds. Delts • Cable (Nautilus Instinct 1 - P13) Single Arm Side Lateral Cuffed...

Wednesday 10 December 2025 @ 23:00hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods: 2 minute rounds. Adductors / Abductors • Hammer Strength Pin Selected Seated Abductor Machine...

Tuesday 09 December 2025 @ 23:00hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods: 2 minute rounds on delts, biceps and core. Delts • Seated Single Arm Side Lateral Raise Machine...

Sunday 07 December 2025 @ 07:30hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods: 2 minute rounds. Delts • Cable (Nautilus Inspiration P6) Single Arm Side Lateral Cuffed Raises...

Saturday 06 December 2025 @ 07:30hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods: 1.5-2 minutes rest between sets. Adductors / Abductors • Hammer Strength Pin Selected Seated...

Friday 05 December 2025 @ 12:45hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods: 1.5-2 minutes rest between sets. Back • Hammer Strength Plate Loaded (including starting...

Wednesday 03 December 2025 @ 01:25hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 1.5-2 minutes rest between sets, 3 minutes rest between exercises. Delts • Cable (Instinct) Single Arm Side...

Tuesday 02 December 2025 @ 04:35hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 1.5-2 minutes rest between sets, 3 minutes rest between exercises. Adductors / Abductors • Seated Abductor...

Monday 01 December 2025 @ 14:35hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 1.5-2 minutes rest between sets, 3 minutes rest between exercises. Back • Hammer Strength Plate Loaded...

Saturday 29 November 2025 @ 03:20hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 1.5-2 minutes rest between sets, 3 minutes rest between exercises. Delts • Seated Single Arm Side Lateral...

Friday 28 November 2025 @ 02:45hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 1.5-2 minutes rest between sets, 3 minutes rest between exercises. Adductors / Abductors • Seated Abductor...

Thursday 27 November 2025 @ 01.05hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 1.5-2 minutes rest between sets, 3 minutes rest between exercises. Back • Hammer Strength Plate Loaded...

Tuesday 25 November 2025 @ 0425hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 1 minute rest between sets, 2 minutes rest between exercises. Delts • Cable (Instinct) Single Arm Side Lateral...

Monday 24 November 2025 @ 1400hrs Training Protocol: All sets are AMRAP performed to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Adductors / Abductors • Seated Abductor Machine (3x 6-12) 121kgs x 12 121kgs x 12 121kgs x 12 • Hammer...

Sunday 23 November 2025 @ 22:35hrs 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 warm...

Friday 21 November 2025 @ 13:10hrs 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) 53kgs x 12 • Single Arm Rear Delt Fly Machine...