3 week
Deadlift:
DL - Up to 185 kg x 4
Power clean - 70 kg x 3
Pistols - 2 x 9, 1 x 8
Pushup plank with alternating elbow touches - 2 x 32, 1 x 30
Bench:
BP - Up to 100 kg x 4
TRX inverted rows - 5 x 9
Standing DB Press - 5 x 9
Squat:
Squat - Up to 132.5 kg x 4
SLDL - 2 x 14, 1 x 13 with 20 kg
Side plank with 5 kg external rotations - 1 x 15, 2 x 14
Military Press:
MP - Up to 62.5 kg x 4
Pullups - 3 x 6, 7 x 5
Pushups with 10 kg plate on butt - 3 x 10
5 week. Weight PR's
Deadlift:
DL - Up to 175 kg x 6
Power clean - 70 kg x 3
Pistols - 1 x 9, 2 x 8
Pushup plank with alternating elbow touches - 1 x 32, 2 x 30
Bench:
BP - Up to 95 kg x 6
TRX inverted rows - 4 x 9, 1 x 8
Standing DB Press - 4 x 9, 1 x 8 x 16 kg
Squat:
Squat - Up to 125 kg x 6
SLDL - 1 x 14, 2 x 13 with 20 kg
Side plank with 5 kg external rotations - 3 x 14
Military Press:
MP - Up to 60 kg x 6
Pullups - 2 x 6, 8 x 5
Pushups - 1 x 17, 2 x 16
5/3/1 week. Rep PR's
Deadlift:
DL - Up to 190 kg x 3
Power clean - 70 kg x 3
Pistols - 3 x 8
Pushup plank with alternating elbow touches - 3 x 30
Bench:
BP - Up to 105 kg x 3
TRX inverted rows - 3 x 9, 2 x 8
Standing DB Press - 3 x 9, 2 x 8 x 16 kg
Squat:
Squat - Up to 137.5 kg x 3
SLDL - 3 x 13 with 20 kg
Side plank with 5 kg external rotations - 2 x 14, 1 x 13
Military Press:
MP - Up to 65 kg x 3
Pullups - 1 x 6, 9 x 5
Pushups - 3 x 16