[Commander]

Saturday - Deadlift and Back

a1) Deadlift, 311x5, 6 sets
a2) Leg Extension, 70x8
a3) Front Lever

b1) Power Clean, 130x3, 3 sets, 140x3, 140x5, 3 sets
b2) Tricep Pump work (and quad stretching)

c1) Pullup, BW+5 x 6, 4 sets
c2) OH Tricep Pump work

Sunday - Off Day

My son had his 8th birthday. We had a party at his gymnastics warehouse. It was the best birthday party I ever went to. Everyone, kids and adults alike, got to play on the equipment (and NO waivers signed, it was like a flashback to simpler times). I messed around on rings, pummel horse, high bar and floor. I also got to climb a 30 foot rope attached to the ceiling two times. Then we played kickball on the floor. I got a nice workout for an off day!

Monday - Push Day - Overhead emphasis

* Power clean the weight up for the first reps, after set of 3, I did 2 additional power clean reps

* Bicep pump work done in between sets

OH Press - 3s
110, 130x3
152.5x3, 157.5x3
162.5x3, 2 sets

OH Press - 6s
136x6, 4 sets

Bench Press - ss w/ Upright Cable Row
188.5x6, 4 sets

OH Press - 9s
111x9, 4 sets

Bench Press Chains - speed work
143.5x3, 5 sets

ss w/

Power Clean
135x3, 5 sets
135x6

Bench Press Chains - rest pause
143.5 x 6 + 4 + 3 + 2 + 1