Rusin Hypertrophy 5

3x8 Face pull
5x8 Bench press @60kg (load hanging under bar on elastic)
4x10 Chin-ups
3x15 Slight incline DB bench press @16-18kg

Later in class:

Zuu training animals
3x10 TRX rows
3x10 TRX pull-ups
2x5 TRX Single leg RDL to Pistol

Rusin Hypertrophy 4

3x10 Hamstring curl 
5x6 Back squat @100kg
4x8 Reverse lunge @80kg
3x10 RDL @80kg
3x30 Standing calf raises @20kg

Rusin Hypertrophy 3

3x10 GHD Hip ext @ bw-dowel-20kg
4x12 Goblet squat @40-50kg
4x4 Trap bar Deadlift @120kg 
4x10 Bulgarian split squat @2-20kg
4x15 Jump squat @30kg (empty BB)
2x25 Air squat
    25 Reverse hypers

Later:

3x8 Single arm banded row
3x10 Banded push-up @green band
3x8 Neutral grip pull-up
2x8 Ab wheel chest-to-ground

Rusin Hypertrophy 2

3x6 Single arm face pull
5x6 Slight incline DB bench press @28kg
4x6 Neutral grip pull-ups
3x8 Incline DB bench press @24kg
4x6 Chest supported row @60kg
2x8 DB push press @24kg
    8 Band pull aparts

Rusin Hypertrophy

3x6 Banded Hamstring Curls
4x6 Box Squats @110kg
4x8 Reverse Lunges @70kg
3x10 Single Leg Deadlifts @2-24kg
3x8 Goblet squat @32kg
    10 Swiss ball hamstring curl
3x30 Calf raises @20kg

The Rescue Run NZ

Inaugural Rescue Run NZ 

Team Physio Rehab Group 

4h12m
252/300 pts on challenge sections

Rescue Run 29

3x8 Single arm banded row
3x10 Banded push-up @green band
3x8 Neutral grip pull-up
3x12 Pec minor dip
3x8 Single arm DB curl @15kg
2x8 Ab wheel chest-to-ground

Rescue Run 28

4x6 Single leg heels elevated bridge
4x12 Goblet squat @40-50kg
4x4 Deadlift @120kg (no trap bar)
4x10 Bulgarian split squat @2-20kg
4x15 Jump squat @20kg (empty BB)
2x25 Air squat
    25 Reverse hypers

Rescue Run 27

3x6 Single arm face pull
5x6 Slight incline DB bench press @24kg
4x6 Neutral grip pull-ups
3x8 Incline DB bench press @20kg
4x6 Chest supported row @60kg
2x8 DB push press @24kg
    8 Band pull aparts

Rescue Run 27

3x6 Single arm face pull
5x6 Slight incline DB bench press @24kg
4x6 Neutral grip pull-ups
3x8 Incline DB bench press @20kg
4x6 Chest supported row @60kg
2x8 DB push press @24kg
    8 Band pull aparts

Rescue Run 26

3x6 Banded Hamstring Curls
4x6 Box Squats @110kg
4x8 Reverse Lunges @70kg
3x10 Single Leg Deadlifts @2-24kg
3x8 Goblet squat @32kg
    10 Swiss ball hamstring curl
3x30 Calf raises @20kg

Rescue Run 25

3x6 Band pull apart
3x12 Bench press @2-16kg KBs hung on bar w/ band
4x10 Wide grip pull-ups @green band
4x15 Dips @blue band
    12 Barbell curl @25kg
3x20 Tricep cable ext
    20 Hammer curls @2-9kg
3xMax Push-ups 20-12-12
    Max L-hang 3x10 sec

Rescue Run 24

5x12 Front Squat @60kg
5x8 Deadlift @100kg
4x20 Bulgarian split squat @2-10kg
4x15 Leg press @85kg
3x25 Air squats
    25 Reverse hyperextensions

Rescue Run 23

3x6 Face Pull
5x6 DB Bench press @2-28kg
4x10 Assisted chin-up @20kg
3x10 Incline DB bench press @2-20kg
3x20 Seated cable row @60kg
3x15 Shoulder press @25kg
    15 Rear delt raise @2-5kg

Rescue Run 22

3x6 Hamstring curl
6x5 Back Squat @100kg
4x8 Step-ups 24" @12kg
3x12 DB RDL @2-32kg
4x10 leg ext
     10 leg curl
3x30 Standing calf raises @20kg

Rescue Run 21

3x6 Face pulls
4x8 DB Bench Press @16-20-24-28kg
2x10 Wide grip pulldown @40kg
1x8 Hammer grip pull-up
1x8 Chin-up
3x20 Bench dips
     12 BB curls

Rescue Run 20

2 x 6 Step-ups 20"

       10 Monster band walk steps each way

5x12 Front squat @60kg

4x6 Deadlift @100kg
4x10 Bulgarian split squats

Rescue Run 20

2 x 6 Step-ups 20"

       10 Monster band walk steps each way

5x12 Front squat @60kg

4x6 Deadlift @100kg
4x10 Bulgarian split squats

Rescue Run 19

3x6 Face pull
5x6 DB Bench press @24kg
3x10 Chin-ups
3x10 Incline DB bench press @20kg
3x20 Seated row @33kg

Rescue Run 18

3x6 Hamstring curl

5x6 Back squat @100kg

4x8 Step-ups 20" @14kg

4x10 GHD Hip ext @5kg bar on back

3x10 Leg ext x leg curl

2x30 Calf raises @20kg BB

Klokov Seminar

1: Hang muscle snatch with straight leg jump onto plates

2: Deficit snatch with pause

3: Clean-push press with pause-jerk with pause