Saturday - Deadlift/Back
* Ring Row and Scrape Rack Row superset with Ab Bench Crunches
Deadlift ss w/ Front Lever
311x6, 4 sets
311x12
Ring Row
BWx6, 4 sets
Scrape Rack Row
100x6, 110x6, 4 sets
Hang Snatch ss w/ Lat Pulldown 113x8
100x6, 5 sets
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
165x3, 2 sets
170x3, 2 sets
OH Press - 6s
145x6, 4 sets
Bench Press Chains - ss w/ Band External Rotation
160x6, 4 sets
OH Press - 9s
118.5x9, 4 sets
Bench Press Chains - speed work
150x3, 6 sets
ss w/
Power Clean
140x3, 6 sets
Bench Press Chains - rest pause for 90 seconds
131 x 8 + 4 + 3 + 3 + 2 = 20
__________________
James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
|