No Payne, No Gain!

[Payne]

Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 10 front squats - 70kg
3 sets of 5 deadlifts - 140kg
3 sets of 5 bench press - 80kg
3 minute rest between each set for the deadlifts and bench press. 60 seconds between the squats.

3x Body weight dips until failure, was about 9, last set I got 10.
3x Aussie pull ups until failure, was about 7

2x 2min light bag work

Cool down:
5 minute gentle walk on the treadmill and some stretches

[Payne]

Warmup:
5 minutes light jog. 6mph on a slight incline.

Weights:
3 sets of 5 deadlifts - 150kg
3 sets of 5 bench press - 80kg
3 minute rest between each set.

Tabata sets: four rounds of each 20 seconds on, 10 seconds off
First set:
20 seconds on - Battle rope side to side
10 second rest
20 seconds on -Press ups with 17.5kg dumbells, lift alternate hands to chest
10 second rest
Repeat another three times (four sets of each in total)

Second set:
20 seconds on -17.5kg snatches (a hand a round)
10 seconds off
20 seconds on - Sprawls
10 seconds off
Repeat another three times (four sets of each in total)

2x 2min light bag work

Cool down:
5 minute gentle walk on the treadmill and some stretches

Chuffed I've hit 150kg on my deadlifts before the middle of the month as I was aiming for the end of June. Maybe I should aim for 200kg by the end of the year?!