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Monday 29 December 2025 @ 02:55hrs 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 on delts, forearms and core. Delts • Cable (Spirit 1 - P12) Single Arm Side...

Saturday 27 December 2025 @ 05:05hrs 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. Delts • Cable (Nautilus Instinct 2 - P13) Single Arm Side Lateral Cuffed Raises...

Friday 26 December 2025 @ 05:00hrs 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 / Abductors • Hammer Strength Pin Selected Seated Abductor Machine (1x...

Thursday 25 December 2025 @ 07:25hrs 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 on delts, forearms and core. Delts • Cable (Spirit 1 - P12) Single Arm Side...

Tuesday 23 December 2025 @ 07:30hrs 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 unless otherwise stated. Chest • Seated Cable (Nautilus Instinct 2 - P1) L2H...

Monday 22 December 2025 @ 07:25hrs 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 / Abductors • Hammer Strength Pin Selected Seated Abductor Machine (1x...

Sunday 21 December 2025 @ 07:05hrs 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 on delts, forearms and core. Delts • Cable (Spirit 1 - P12) Single Arm Side...

Saturday 20 December 2025 Following the last back session on Wednesday where I had to stop due to pain in left lat the bruising has now appeared in the lat / armpit area so will be dropping back workouts until the New Year at least.

Friday 19 December 2025 @ 03:30hrs 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. Delts • Cable (Nautilus Inspiration 2 - P6) Single Arm Side Lateral Cuffed...

Thursday 18 December 2025 @ 03:40hrs 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 / Abductors • Hammer Strength Pin Selected Seated Abductor Machine...

Wednesday 17 December 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 on delts, forearms and core. Delts • Cable (Spirit 2 - P12) Single Arm Side...

Monday 15 December 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. Delts • Cable (Spirit 2 - P12) Single Arm Side Lateral Cuffed Raises (2x 6-12)...

Sunday 14 December 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. Adductors / Abductors • Hammer Strength Pin Selected Seated Abductor Machine...

Saturday 13 December 2025 @ 04:00hrs 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 on delts, forearms and core. Delts • Seated Single Arm Side Lateral Raise...

Thursday 11 December 2025 @ 22:40hrs 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. Delts • Cable (Nautilus Instinct 1 - P13) Single Arm Side Lateral Cuffed...

Wednesday 10 December 2025 @ 23:00hrs 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 / Abductors • Hammer Strength Pin Selected Seated Abductor Machine...

Tuesday 09 December 2025 @ 23:00hrs 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 on delts, biceps and core. Delts • Seated Single Arm Side Lateral Raise Machine...

Sunday 07 December 2025 @ 07:30hrs 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. Delts • Cable (Nautilus Inspiration P6) Single Arm Side Lateral Cuffed Raises...

Saturday 06 December 2025 @ 07:30hrs 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: 1.5-2 minutes rest between sets. Adductors / Abductors • Hammer Strength Pin Selected Seated...

Friday 05 December 2025 @ 12:45hrs 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: 1.5-2 minutes rest between sets. Back • Hammer Strength Plate Loaded (including starting...