sumo deadlift off 1" mats
worked up to 315 bar weight and 220 chain weight. pr with this style pull by a shit ton. felt really good.
reverse hypers- 400lbs x15 x2 sets, x10 x1 set
worked up to 205 pd clean/jerk x2, second snapped up very quickly, so i stopped there. rested for 5 minutes then did wod grace, 30 - 135 pd clean and jerks for time: 2:09.
worked up to 135 pds bar weight plus red mini bands x3 x7 sets
push ups feet elevated on 13" box and hands raised on 4" box. x15 x5 sets
tricep pulldowns w v bar x12 x6 sets
chest supported rows 170 pds x10 x6 sets
1" arch bar was used.
KB Squats to a 13 in box, x10 x 4 x6 (24 kg) x4 sets
seated band abductions light band x10 x8 sets
step ups to 24 inch box x6 x6 sets each leg
side bends, 32 kg kb, x10 x5
row 100 mt 75 pd complex x5
row 200 mt 100 pd complex x4
row 300 mt 115 pd complex x3
row 400 mt 135 pd complex x2
row 500 mt 155 pd complex x1
complex - deadlift, bent over row,cleans, press, front squat
straight bar bench, worked up to 315 pd off foam, grind.
55 pd lying tricep ext x10 x4 sets
reverse peck deck, palms facing in, 180 pds x10 x4 sets
tricep rope pulldowns 90 pds, x10 x4 sets
chest supported rows, 215 pds, x10 x6 sets, alternating hand grip and seat height.
went as heavy as possible and failed at 785 pds. felt real heavy today.
seated band abductions w green band x5 x5 sets
side bends 100 pds x10 x5
Crossfit WOD "DT"
5 rds for time: 155 pds each movement
9 hang cleans
6 push press
worked up to 135 pds plus mini bands x3 x8, pretty fast and felt great!
dumb bell press 75 pds x10 x2 sets
tricep rope pull downs x15 x5 sets
barbell curl 65 pds x10 x5
chest supported rows 140 pds x15 x6 sets alternating grip and seat height.
air squats to bench and seated band abductions x5 sets
traditional pull off 1" mats just below knee rack pull
worked up to 605 pds. felt solid.
hamstring curls 35 pds x10 x6 sets
no clue what else i did.
worked up to 275 pds bar weight plus mini bands. felt awesome.
lying dumbell extensions 50 pds x10 x3 sets
tricep rope pulldowns 100 pds x10 x3 sets
reverse peck deck palms facing in 180 pds x10 x3 sets
chest supported rows 260 pds x 10 x3 sets alternating grip
straight bar squat to a 12" box with close stance,used average bands wrapped around the collar of the bar.
worked up to 245lbs. x1, total grind, 135lbs. x 10
db side bends- 140lb. x5 x3 sets
seated band abductions with average band- x10 x3 sets
lat pulldowns- 155lbs. x 20 x2, x10 x1 set
Speed Bench w 4 inch arch bar
worked up to 135 pds bar weight plus monster mini bands x3 x7,160 pds bar weight plus bands x1,185 pds plus bands x1, done
rope pull downs 80 pds x8 x5 sets
straight bar pull downs 140 pds x8 x5 sets
chest supported rows alternating grip and seat height
155 pds x12 x6 sets
micro mini band pull aparts x20 x3 sets and over head stretches.
kettle bell squats to a 13 in box, 35 pds each arm x10 x 2 sets, 53 pds each arm, x6 x7 sets
seated band abductions mini band (black) x10 x5 sets (3 sec holds)
lat pulldowns 155 pds x10 x5 sets
ab strap pulldown 140 pds x10 x5 sets
hamstring curls 35 pds x12 x6 sets
straight bar bench w monster mini bands, plus 80 pds chain, worked up to 225 pds bar weight.
v bar pulldowns 140 pds x15 x5 sets
straight bar pulldowns 140 pds x15 x5 sets
chest supported rows 260 pds x10 x2 alternate grip
super fired up for next saturday,
** drop set with 135 pds bar weight, plus bands, plus chain x10 x1 set
worked to 275 pds x3 x6 sets, 225 pds x10 x1, 135 pds x10 x1
Band pull thru's green and monster mini x5 x3 sets
squats to a 13" box w safety bar, worked up to, 90 pds bar weight x10 x4 sets
seated band abductions, light band, x10 x6 sets 5 second holds
lat pull downs 160 pds x12 x6 sets
glute ham raises x5 x5 stes 5 second holds
ab holds w light band from over head x5 x2 sets w 5 second holds