A) C&J to heavy double in under 20 seconds: up to 225# for a PR and then 235# for another one! B) Front Squat: 5×5 @ 240# C) Bulgarian Split Squat: (4 seconds down, 2 second pause, fast up): 4 x 6/leg w/ 2 – 12kg KB’s in front rack Cardio 45 min total Assault […]
A) C&J Double up to a heavy set with 225# for a PR and then 235 for another PR! B) Front Squat: 4-6 sets @ 80-82.5% (240#) 240# x 5×5 C) Bulgarian Split Squat (4 seconds down, 2 second pause, up fast): 4 sets/leg with 2-12 kg KB’s in front rack Cardio Assault Bike easy
A) Power Clean to a heavy 5: Up to 200# for a PR and then 205# for another! B) 8 min EMOM: Power Clean + Hang Power Clean + Push Jerk: 105, 145, 160, 175, 185, 190, 195, 195 C1) Dips: 9, 9, 9 C2) 20 Hollow Rocks C3) 30 sec side plank/side SCCF Class
A) Front Squat: 5×5 @ 200# B) Pull + 3 Hang Snatch to a heavy set: up to 165# x 3 then missed the 3rd rep at 170 twice. Got kinda psyched out by it 🙁 C1) DB Bench Press: 35# DB’s x 20, 20, 20 C2) DB Rear delt flyes 15# DB’s x 20,
Pumped to start this new deadlift cycle! It put 15# on my deadlift in only 4 weeks last time! 😀 I wanna get that 400# deadlift! A) Deadlift: 3×1 @ 87.5% then 1 set AMRAP w/ good form only 300x1x3 then x 8 B) Deficit Tempo Deadlift (5 seconds up, light tng, 5 seconds down
A) Box Squat to heavy single: 125#x3, 175×3, 215×3, 245×3, 265×2, 285×1, 305×1 First time doing these in a LONNGGGG time. Maybe ever. Harder than I thought they’d be! B) Back Squat (no lifters, no knee wraps): 125×10, 175×10, 195×8, 215×8 C) Medium Block Power Snatch to heavy 1 then -15% 4×3: Up to 155×1
