x 60 seconds
Banded Perfect Stretch x 60 seconds per side
Two sets of:
Russian BabyMakers x 10 reps
Dive Bomber Push-Ups x 5 reps
Two sets of:
Over/Under Barbell Warm-Up x 5 pass thrus
Strict Pull-Ups x 8 reps
Finish with …
Reverse Pull Warm-Up x 10 reps
A.
Four sets of:
Single Arm KB Press x 8 reps per arm @ 2011
Rest 60 seconds
B.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Every two minutes, for 6 minutes (3 sets):
Back Squat x 4 reps @ 85%
C.
35-49:
Four rounds for time of:
15 Chest-to-Bar Pull-Ups
50-Foot Sandbag Carry (120/100 lbs)
3 Sandbag to Shoulder
50-Foot Sandbag Carry
50-54:
Four rounds for time of:
10 Chest-to-Bar Pull-Ups
50-Foot Sandbag Carry (120/100 lbs)
3 Sandbag to Shoulder
50-Foot Sandbag Carry
55+:
Four rounds for time of:
6 Chest-to-Bar Pull-Ups
50-Foot Sandbag Carry (100/80 lbs)
3 Sandbag to Shoulder
50-Foot Sandbag Carry
A. 53#
B. 225, 255, 290, 3 sets of 4 290#
C. 5:55 125# cylindrical rogue bag
A. 18/26/35/35
B. 210/245/275 then 245
C.7:02 sub strict pull up and only had 100# small.
Not swinging until I find out what is wrong with arm. Had x ray Thursday.
Glad to hear you are being smart with your arm. Let us know what you find out. Strong Back Squat!!! Nice Work.
A: done
B: 375 4/3/2 last sets. Was too heavy to mentally hold on.
C: 6:13 as rx
The struggle of being strong!!! Long week of training too!
A. Done
B. Mobility work – no squatting
C. 7:17 – 100# Sandbag
Nice work with that sandbag weight.
A 53#
B. 5×285, 3×325, 1×365 then 4@345, 3@345 and 2×345. Tough today.
C. 6:32
Friday’s usually are! Great work.