Squat:

bar 2 x 5  bar+30kg chain x 5  65kg+30kg chain x 3

briefs-> 105kg+30kg chain x 3  125kg+30kg chain x 3  

145kg+30kg chain x 2  165kg+30kg chain x 1

Suit (straps down)-> 165kg+30kg chain x 1 185kg+30kg chain x 1

195kg+30kg chain x 1 205kg+30kg chain x 1

 

Special Strength:

hanging KB squat 6 x 20

belt squat 4 x 15

pull throughs 4 x 20

conditioning: 15min interval; 30sec sprint 1min jog