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Wednesday 01 July 2025 @ 04:42hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - time to set up next exercise. Legs • Hammer Strength Pin Selected...

Monday 22 June 2025 @ 23:00hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Legs • Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP) 183kgs...

Saturday 20 June 2025 @ 22:54hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - time to set up next exercise. Legs • Hammer Strength Pin Selected...

Sunday 14 June 2025 @ 23:08hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - time to set up next exercise. Legs • Hammer Strength Pin Selected...

Friday 12 June 2025 @ 23:28hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - time to set up next exercise. Back • Cable (Nautilus Multi Station...

Wednesday 10 June 2025 @ 03:50hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - time to set up next exercise. Back • Medium width MAG Cable...

Saturday 06 June 2025 @ 22:35hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds. Chest • Cable (Nautilus Inspiration 1) Ladder...

Thursday 04 June 2025 @ 23:14hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds. Back • Cable (Nautilus Instinct 2) Pullovers (1x...

Wednesday 03 June 2025 @ 23:04hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds. Chest • Cable (Nautilus Inspiration 1) Ladder...

Thursday 28 May 2025 @ 03:39hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds. Back • Cable (Nautilus Instinct 2) Pullovers (1x...

Tuesday 26 May 2025 @ 23:15hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds (1 minute on cable flies). Chest • Cable (Nautilus...

Sunday 24 May 2025 @ 03:52hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. 2 minute rounds. Back • Cable (Nautilus Instinct 2) Pullovers (1x 4-8) 3x warm up...

Saturday 23 May 2025 @ 03:35hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds (1 minute on flies). Chest • Cable (Nautilus...

Thursday 21 May 2025 @ 03:46hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds. Back • Cable (Nautilus Instinct 2) Pullovers (1x...

Tuesday 19 May 2025 @ 23:07hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds (1 minute on ladder flies). Chest • Cable (Nautilus...

Monday 18 May 2025 @ 23:06hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds. Back • Cable (Nautilus Inspiration 1) Pullovers (1x...

Thursday 14 May 2025 @ 03:51hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds. Chest • Cable (Nautilus Instinct 2) Ladder Flies...

Wednesday 13 May 2025 @ 03:50hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds. Back • Cable (Nautilus Instinct 2) Pullovers (1x...

Monday 11 May 2025 @ 23:06hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds (1 minute on ladder flies). Chest • Cable (Nautilus...

Monday 11 May 2025 @ 03:19hrs Training Protocol - All sets are AMRAP performed with slow and controlled reps to TECHNICAL FAILURE, target number of sets and rep range stated in brackets after each exercise. Rest Periods - 2 minute rounds. Back • Cable (Nautilus Instinct 2) Pullovers (1x...