A.
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)
Remember this one from March 30, 2016? Goal is to either go heavier today, or take two extra steps per set.
B.
Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Goal is to establish today’s 5-RM.
C.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
A. Bryan – e2mom, back squat: 6 @ 160#, 4 @ 185#, 2 @ 200#, 2 @ 210#, 1 @ 225#, max unbroken @ 210# – 10.
B. Bryan – (floor press x 5 reps) – 115#, 125#, 135#, 145#, 155#.
C. Bryan – 60# row x 10 reps.
D. Bryan – 1RM back squat attempt – 255#. Christy – 140#.
A: 5 rounds 24 kgs
B: 1-4 rounds 5 reps 165# , 5 rounds 4 reps 170#
C: done all 10 reps DB 85# / 60 sec Hold
A. 5×22 with 50 lb
B. 185/195/205/215/220 all x5
C1. 60lbx10
C2. 1st rnd no breaks
2nd 1 3 sec break
3rd 2 3 sec breaks
A. 5×20 lunges with 53lb kb
B. 125/135/145×5 155×4 165×3
C. 3×8 each arm with 70#, 1min rocks
A. 70# db’s, 20 lunges each round
B. 5x 185/205/225/235/245
C. 8 x60# Db hollow rocks done
Just switched over from comptrain lunges sucked
A. 28kg kb’s, 20 lunges each round. Finished in ~1min each round….this sucked.
B. 5x 135/145/155/16/175…pretty sure this is a 5rm pr, but I never really test bench press at high weights.
C1. 10×50# db’s
C2. ~50sec each round
A. Walking Lunges as Rx
22 | 14/8 | 14/8 | 6/6/6/4 | 6/6/6/4 (just finished the last round in the 2 minutes)
B. Bench (OT3M)
5×185 | 5×195 | 5×205 | 5×215 | 3×220
C1. DB Row 8×80# @2111
C2. 60s hollow rocks – check
… left the gym with a junkie neck … happy for some rest days.
Hopefully some body work is in your future!! Great work as always Chris
I was happy to see this one come back around :).
A. 75# on bar, 24 reps per round
B. 6 SHSPU’s as sub
C. 6 Strict pull-up’s @ 2011 and rest as Rx.