A.
Bench Press
*Set 1 – 5 reps @ 80-85%
*Set 2 – 3 reps @ 85-90%
*Set 3 – 2 reps @ 90%
*Set 4 – 3 reps @ 85-90%
*Set 5 – 8 reps @ 75-80%
*Set 6 – 8 reps @ 75-80%
Rest 2 Minutes
B.
Four rounds for time of:
50 Double-Unders
20 Dumbbell Push Presses (55/35 lb DBs)
20 Alternating Reverse Lunges with DBs (55/35 lbs)
A. Based off 275 max
220 x 5
235 x 3
250 x 2
235 x 3
210 x 8
210 x 8
B. 13:50
50 Singles (DUs are still a work in progress)
1st round with 50s
2nd-4th rounds with 35s
(Legs were burning from yesterday still)
Are the DB’s for the R. Lunges in Farmer Carry or Front Rack?
A. Done as Overhead press based off of #175
B. 4 rounds:
50 double unders
20 DB push press
20 Alternate Reverse lunges
9:48
C. Shoulder raises (front/lateral/rear)
A. Bench Press (OT3M)
200×5, 215×3, 225×2, 215×3, 185×8, 195×8
… these went way better than expected .. nerfed the % a touch on the last two rounds.
B. As Rx: 12:14
… R1: UB | R2/3: broke PP/RL 12-8 | R4: PP:12-8, RL: UB … couldn’t manage my heart rate this morning for whatever reason
C. Stretch and Split progressions
… good luck with 19.3 folks.
How are the split progressions coming along?
I think the reason was the full body smoke session CJ dialed up in B, happy to pass on this one