OPEN GYM
make up a lift or follow the workout below:
SS Protocol Day 5
Lifts:
3x5 Squat
3x5 Bench Press
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...do lat pulldowns if your chin-ups/pull-ups need work and stick with it this cycle
Use the same weight as Monday's back squat/bench workout.
Metcon: 10! (10, 9, 8, 7, etc.)
*10! push-ups
*10! dumbbell hang power cleans (use weight light enough to have good speed)
-JD
Did deadlift 1x5 @ 335#, bench press 3x5 @ 175#.
ReplyDelete10! metcon in 4:35 w/ 45# dumbbells.
Back Squat with high bar position
ReplyDelete45x5
95x5
135x5
185x5
185x5
185x5
Cody suggested I should keep my butt up and not drop it, to maintain the tension and it did help me lift the weight without bending my back.
Bench Press:
45x5
95x5
135x5
145x5
145x5
145x5
I have been bearing more weight on the right shoulder, so need to stay tight and push the bar off my chest with the same force!
Metcon:
10! - Push ups and hang power cleans.
Used 35lbs for Hang power cleans
Did the work out in 5:08 mins.