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Saturday 06 September 2025 @ 19:30hrs Training Protocol: 1 x AMRAP set per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) - 123.2kgs x 8 •...

Thursday 04 September 2025 @ 03:15hrs Training Protocol: 1 x AMRAP per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 72kgs x 6* • Rear Delt Fly Machine (1x 4-8) - 94kgs x 8 Chest •...

Welcome back Laurence, hope (other than right shoulder injury) all is good with you.

Tuesday 02 September 2025 @ 01:00hrs Training Protocol: 1 x AMRAP per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Back • Hammer Strength Plate Loaded (including starting weight of 8.2kgs) Pullover Machine (1x 4-8) - 118.2kgs x 8 •...

Sunday 31 August 2025 @ 04:30hrs Training Protocol: 1 x AMRAP per exercise performed to TECHNICAL FAILURE, target rep range stated in brackets after each exercise. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 69.5kgs x 8 • Rear Delt Fly Machine (1x 4-8) - 91.5kgs x 8 Chest •...

Friday 29 August 2025 @ 04:15hrs Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Hammer Strength Plate Loaded (including starting weight of...

Wednesday 27 August 2025 @ 12:30hrs Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 69.5kgs x 7...

Monday 25 August 2025 @ 04:10hrs Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Neutral Grip...

Saturday 23 August 2025 @ 01:00hrs Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 67kgs x 8 •...

Thursday 21 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Low Row (1x 4-8) -...

Tuesday 19 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (1x 4-8) - 67kgs x 7* • Rear Delt...

Sunday 17 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Low Row (1x 4-8) -...

Friday 15 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (2x 4-8) - 60kgs x 8, 6 • Rear Delt...

Thursday 14 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Low Row (2x 4-8) -...

Tuesday 12 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (2x 4-8) - 60kgs x 6, 6 • Rear Delt...

Monday 11 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Low Row (2x 4-8) - 60kgs...

Friday 08 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (2x 4-8) - 53kgs x 8, 6 • Rear Delt...

Thursday 07 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Back • Iso-lateral Plate Loaded Chest Supported Seated Low Row (2x 4-8) -...

Tuesday 05 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 2 minute rounds. Delts • Seated Side Lateral Raise Machine (2x 4-8) - 44kgs x 8, 8 • Rear Delt...

Monday 04 August 2025 Training Protocol: AMRAP, the target number of sets and rep range for the first set is stated in brackets after each exercise, all sets performed to TECHNICAL FAILURE with 3 minutes rest (2 minutes on isolation exercises). Back • Iso-lateral Plate Loaded Chest Supported...