SS Protocol
Warm up: air squats, 10 push-ups, leg swings 20 each leg, dynamic arm swings forward and back one arm @ a time
Lifts:
3x5 Front Squat (add 5lbs from last week)...make sure you have adequate warm-up sets
3x5 Press (add 5lbs from last week)
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 - 5 rounds:
*5 burpees
*5 Medball slams
*10 Kettlebell Swings
Stretch: foam rolling + quad stretch against wall
-JD
Did this on Thursday:
ReplyDeleteExploratory front squats (haven't done these in months): 45x5, 65x5, 85x3, 100x5, 105x5, 110x5. Next time 3 sets at 110.
Press: 45x5, 65x5, 75x3xf, 75xf :( Did 73x5x3 last time. Really tired today so decided to stop here.
Lateral pull-downs on level 8 in Teagle: 3x10.
Hard day.
back squat instead of front squat
ReplyDelete5x3 @ 205lbs ...3rd and 4th set felt the best
Press with 60lbs dumbbells...experimental...did 3 sets of 8reps
Front Squat
ReplyDelete225x5 (x3)
Better form this week, but still back rounding out of the hole for reps 4&5. Need to be sure to hit depth on first squat.
Press
135x5 (x3)
A real challenge for me this week, I was completely out of gas for this week after the front squats.
Pullups
12-12-8
Felt a "twinge" at the base of my neck on the last rep. Hurting like hell today. Never had an injury in this spot before.
Had to bail on the metcon because KB swings, in particular, were excruciating.