20 x bar work
50 x 3
70 x 3
90 x 3
111 x 5 (5:5:98)
119 x 4 (4:9:102)
128 x 3 (3:12:105)
136 x 2 (2:14:107)
145 x 1+3 (4:18:111) = 162 * dmax
145 x 4/M Front Squat
24 x (1+5 L/R)2
28 x (1+5 L/R)2
32 x (1+5 L/R)1
Reverse Hyper (Roller) + Hanging Leg Raise + Good Morning:
((105 x 10) + (bw x 10) + (25 x 10))1 * prime
((105 x 17) + (bw x 17) + (45 x 7))3
Twist Yo Wrist:
7.5 x 5 U/D
10 x 3 U/D
12.5 x 1 U/D
Expand Your Hand Band:
Green x 10 L/R
Yellow x 10 L/R
Blue x 10 L/R
Red x 10 L/R * 1/4 distance
* Notes:
- I should have had 5 reps on the front squats with 145kg but I just lost the lift with the bar slipping off my shoulder -- frustrating; however, this is 3 additional reps than prescribed so I can't be to discouraged and disappointed. Next time!
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