Tuesday, Jul 16, 2019

Tuesday, Jul 16, 2019

Workout of The Day Deadlift 5-3-1-10The Big 3Curl-upSide plank (10 sec “rest” on centre plank)Bird dog6 sets of 10/10 for ach exercise.*Alternate sides each set.Deadlift for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of...
Monday, Jul 15, 2019

Monday, Jul 15, 2019

Workout of The Day Bench Press 5-3-1-10Bench Press for load: #1: 5 reps @ 50% #2: 3 reps @ 60% #3: 1 rep @ 70% #4: 10+ reps @ 75% of training 1RM*Leave 0 reps in the tank on + set.**Record your reps.Z press w/ dumbbells 4×5 reps*Go heavier than July 9th.Dumbbells...
Sunday, Jul 14, 2019

Sunday, Jul 14, 2019

Workout of The Day Clean Pull 3-3-3-2-2-2-2Clean Pull for load: #1: 3 reps @ 80% #2: 3 reps @ 90% #3: 3 reps @ 90% #4: 2 reps @ 100% #5: 2 reps @ 100% #6: 2 reps @ 110% #7: 2 reps @ 110%Clean & Jerk 6x3Clean & Jerk for load: #1: 3 reps @ 60% #2: 3 reps @ 65%...
Saturday, Jul 13, 2019

Saturday, Jul 13, 2019

Workout of The Day 3RFT: Shoulder press, Push press, Push jerk, Strict pull-up, Kipping pull-up, CTB pull-up, RowComplete 3 rounds for time of:10 Strict pull-ups10 Shoulder presses10 cal Row20 Kipping/Butterfly pull-ups20 Push presses20 cal Row30 Chest-to-bar...
Friday, Jul 12, 2019

Friday, Jul 12, 2019

Workout of The Day Back Squat 5-5-10-10Back Squat for load: #1: 5 reps @ 55% #2: 5 reps @ 62.5% #3: 10 reps @ 67.5% #4: 10+ reps @ 67.5% of training 1RM*Leave 1-2 reps in the tank on + set.Back Pause Squat 3x5Back Pause Squat for load: #1: 5 reps @ 42.5% #2: 5 reps @...
Thursday, Jul 11, 2019

Thursday, Jul 11, 2019

Workout of The Day Deadlift 5-5-10-10Deadlift for load: #1: 5 reps @ 55% #2: 5 reps @ 62.5% #3: 10 reps @ 67.5% #4: 10+ reps @ 67.5% of training 1RM*Leave 1-2 reps in the tank on + set.Bench Press 5-5-10-10Bench Press for load: #1: 5 reps @ 55% #2: 5 reps @ 62.5% #3:...