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Monday 27 April 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. Chest • Cable (Instinct 2) Ladder Flies (7 x 4-8)...

Saturday 25 April 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 - 2 minute rounds. Adductors • Hammer Strength Pin Selected (P9)...

Friday 24 April 2025 @ 23:20hrs 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 Spirit 2) Pullovers (1x...

Thursday 23 April 2025 @ 02:25hrs 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 (Instinct 1) Ladder Flies (7 x...

Tuesday 21 April 2025 @ 01:56hrs 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. Adductors • Hammer Strength Pin Selected (P9)...

Monday 20 April 2025 @ 02:40hrs 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 1) Pullovers (1x...

Saturday 18 April 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. Chest • Cable (Instinct 1) Ladder Flies (7 x 4-8) 15kgs (per hand) x 8, 8, 8...

Friday 17 April 2025 @ 23:25hrs 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 • Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP...

Thursday 16 April 2025 @ 23:14hrs 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. Back • Hammer Strength Plate Loaded (including starting resistance of 8.2kgs)...

Friday 10 April 2025 @ 23:21hrs 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. Chest • Cable (Instinct 1) Ladder Flies (7 x 4-8) 12.5kgs (per hand) x 8, 8, 8...

Thursday 09 April 2025 @ 03:16hrs 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 • Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x...

Wednesday 08 April 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. Back • Hammer Strength Plate Loaded (including starting resistance of 8.2kgs)...

Since reintroducing flat pressing right shoulder issue is returning so all pressing will be dropped for a while to allow healing again, reintroduction of ladder flies will commence on Friday

Monday 06 April 2025 @ 03:56hrs 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. Chest • Smith Machine (excluding starting weight) Incline Press (1x 4-8) 3x warm...

Sunday 05 April 2025 @ 03:50hrs 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 • Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x AMRAP...

Saturday 04 April 2025 @ 03:47hrs 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. Back • Hammer Strength Plate Loaded (including starting resistance of 8.2kgs)...

Thursday 02 April 2025 @ 23:23hrs 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. Chest • Smith Machine (excluding starting weight) Incline Press (1x 4-8) 3x...

Wednesday 01 April 2025 @ 23:25hrs 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 • Hammer Strength Pin Selected (P9) Seated Adductor Machine (1x...

Tuesday 31 March 2025 @ 23:33hrs 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. Back • Hammer Strength Plate Loaded (including starting resistance of 8.2kgs)...

Wednesday 25 March 2025 @ 23:30hrs 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. Chest • Smith Machine (excluding starting weight) Incline Press (1x 4-8) 3x...