A1. Back Squat @ 50X1, 3-4 reps x 5 sets, 1:30 min
A2. Supinated Ring Rows @ 50X0, 4-6 tough reps x 5 sets, 1:30 min
B. Double KB Front Squats @ 24kg/arm, AMRAP x 3 sets, 1 min
C. Low Incline Trap 3 Raise @ 2020, 5 reps x 5 sets, rest as needed - https://www.youtube.com/watch?v=NGghJxgKAjs
D. I’s, Y’s & T’s, 8/movement @ lite load/controlled movement x 3 sets, rest as needed b/t
A1. 275,275, 285x3,285x3 285x3
A2. complete 6 reps per set.
B. 15,12,10
B. 15,12,10
C. 8,8,10,10,01
D. complete. Awkward.
also did Ironscap routine at beginning and end of workout.
Day 11 - tng DL int + mixed MAP sets (short int)
touch n go DL Cluster, 3.3 - work to a challenging set
+
10 sets @ high effort:
15 cal AirDyne
10 alternating DB Step-ups onto 24” box - hold 25/hand
5 No Push-up Burpees
1 min b/t sets
*Mix and match work order per set
Day 12 - Push Strength + Push Stamina + AD ALEnd
A. Tricep/Bicep work
B. External Rotation work
C. AirDyne, 15 sec ALL OUT x 7 sets, 3 min
Day 11 - tng DL int + mixed MAP sets (short int)
touch n go DL Cluster, 3.3 - work to a challenging set
+
10 sets @ high effort:
15 cal AirDyne
10 alternating DB Step-ups onto 24” box - hold 25/hand
5 No Push-up Burpees
1 min b/t sets
*Mix and match work order per set
Day 12 - Push Strength + Push Stamina + AD ALEnd
A. Tricep/Bicep work
B. External Rotation work
C. AirDyne, 15 sec ALL OUT x 7 sets, 3 min
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