051014

squat

front squat

5x3

95-100-105-110-115

031014

olympiclift

power snatch

hang snatch x2 

40kg, 50kg, 60kg

bumper sprints

3 rounds +1

021014

squat

3x8

80-100-105

leg press

lunges

hamstring curl

leg extension 

011014

bench

3x8 

95-100-105

db incline press

till failure

weighted ring dips

10kg

290914

back day

weighted pull ups

3x8 with 10kg

bend over row

barbell wide grip row

deadlift 3x5

160kg

280914

front squat

5x5

90-95-100-105(3)-100

weightes pull ups

20kg x 5 

270914

am

bench dropset spotted

3rounds of

5 @ 100

5 @ 80

5 @ 60

pm

battle rope

3 rounds

0:20 alternate hands

0:20 double swing

rest as needed

then-

sprint 700m x 2

rest as needed