Warm Up:
- Dynamic Mobility Drills
- Samson Stretch
- Good Mornings with an empty bar
Strength:
Deadlift 5rm (same weight as last week since I only got 4):
- Warm Ups: 145x5, 235x4, 325x3, 415x2, 505x1- Highest I've been since my injury.
- Work Sets: 455x5
Weighted Chin Ups 3x5 (+5 lbs):
- Warm Ups: Body Weight x5, +15x4, +30x3, +45x2, +60x1
- Work Sets: 3x5 @ +30
Conditioning:
For time:
- Pull Ups: 20, 15, 10, 5
- Sit Ups: 40, 30, 20, 10
- Push Ups: 40, 30, 20, 10
- Air Squats: 60, 45, 30, 15
Time: 17:44- Very slow today. Push Ups and Squats took for ever.
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