M8

Super slow training (10-0-10-0)(1 set aiming for failure between 90-120sec)

Smith bench  @40kg
Seated row  @63kg
BB Shoulder press @35kg
Lat pulldown  @61kg
Leg press @120kg

2x 90sec sprint Arc cross-trainer (incline =7, resistance =50)
rest 90sec

M7

Super slow training (10-0-10-0)(1 set aiming for failure between 90-120sec)

Smith bench  @35kg
Seated row  @54kg
BB Shoulder press @35kg
Lat pulldown  @61kg
Leg press @103.5kg

M6

B. Squat - 12-10-8-6 @40kg-60kg-80kg-100kg

4x6 pull-ups

Deadlift - 12-10-8-6 @40kg-60kg-80kg-100kg

3x10 floor press @2-26kg

3x30sec handstand hold against wall

M5

4 x 20sec stair/hill sprint w/ 3min rest

M4

Super slow training (10-0-10-0)(1 set to failure between 90-120sec)
Weights still a little off the mark for complete musc failure in under 2 min

Chest press  @40.5kg
Seated row  @49.5kg
BB Shoulder press @30kg
Lat pulldown  @54kg
Leg press @94.5kg

Then:
2x 400m row w/ 90 sec rest lying  (for nervous system recovery)
1.12-1.14

M3

Warmup

2 min row  
Full shoulder set with bands (rows, ER, Arm circles)
10 burpees

Static Holds/Core/Positions
45 second hollow body hold  
45 second arch hold Max Time handstand hold
15 V-ups 15 Olga crunches (arms locked overhead)
10 Jump pull-ups

Gymnastics Exercises 
3x10 Plank walk with feet on sliders
Reverse plank stretch and try to crab walk on sliders

10 Plank on swiss ball w/ pike and press
3x  30 Second L-sit alt leg extends
10 burpees

Weight Training Complex
3 rds with increasing weight:
8 Bent row
8 Power cleans
8 Front squat
8 Shoulder press
8 Back squat
8 RDLs
20kg-30kg-40kg

M2

Super slow training (10-0-10-0)(1 set to failure between 90-120sec)
Will go heavier next week, weights not high enough to reach failure

Chest press  @31.5kg
Seated row  @40.5kg
BB Shoulder press @25kg
Lat pulldown  @47kg
Leg press @85.5kg

Then:
2x 400m treadmill sprint w/ 90 sec rest lying  (for nervous system recovery)