Press @95
Lat Pulls @120
12-8-7-7-6
DB Bench @60s
Cable rows @110
3x12
Db curls @35
Arnolds @35
2 rounds
Cable
Curls @20
Tricep @20
Band pull aparts.
Monday, July 20, 2020
Thursday, July 16, 2020
Thursday, July 9, 2020
7.9.20
4 rounds (skipped 5th due to FS)
10 Front Squats 185
10 RDLs 185
20 KBS @40
4 rounds:
6 Hang Cleans @165
20 ab (alternating)
Monday, July 6, 2020
7.6.20
SS RR 15-11-9-9-8
Bench @185
Lat pull downs @ 120 (slow and controlled, could go heavier)
13-9-8-7-7
Cable Rows @110
Dips
3x12
Db curls @35
Arnolds @35
3x20
Cable Curls @32
Cable push downs @ 33
Band pull aparts
Wednesday, June 24, 2020
6.25.20
10 minute run Warm up
10 Min EMOM - 1 TGU each arm @53
5 x
12 - DB curls
20 - band push downs (purple)
3 rounds
12 Cable rows @37.5#
10 DB front and side raises @15
Tuesday, June 23, 2020
6.23.20
5 rounds
10 Front Squats 135-185
10 RDLs 135
20 KBS @40
4 rounds:
6 Hang Cleans @155
10 Box jumps @24 (explosive)
15 sit ups
Monday, June 22, 2020
6.22.20
SS RR 15-11-9-9-8
Bench @185
Pull-ups
13-9-8-7-7
Cable Rows @110
Dips
3x12
Db curls @35
Arnolds @35
DB OH pull overs @50
3x20
Cable Curls @27
Cable push downs @ 27
Band pull aparts
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