SS Protocol
Warm up: light barbell thrusters 3x10 with bar or light weight...1 min rest in between sets
Lifts:
3x5 Front Squat (keep same or add 5lbs from last week)
3x5 Press (add 5lbs from last week)
Chin-ups: 3 sets to failure or lat-pulldown machine 3 sets of 10...add weight to lat pull-down if you have NOT been burning out on the last set of 10reps. The first 2 sets should feel like you could do about 2 more and the last set should be muscular failure at this point.
Use the same weight as Monday's back squat/bench workout.
METCON - 5 rounds: 7's
*7 Dumbbell Hang Cleans 40 lbs
*7 Burpees
*7 box jumps
Stretch: lacrosse ball roll / foam roll
-JD
Monday workout done today:
ReplyDeletebench press 3x5 @ 200lbs...last set/last rep one arm pushed a little harder than the other
squat 3x5 @ 205 (keeping it at 205 for a few weeks to keep perfect form)
busu ball push-ups 3 sets of 25
I did this Thursday:
ReplyDeleteFront squat 195lb 3x5reps
Press 90lb 3x5reps
lat pull-downs at setting 11, 3x10reps
Friday
ReplyDeleteFront squat
235*5 (*3)
Same weight as last week. Still hard. Working on back rounding.
Press
135*5 (*3)
Last week this was almost not doable. This week it was almost easy. What a difference a rest day makes!
Metcon
45# 24"
5:30
On Friday,
ReplyDeleteFront squats 110x5x3. Went for deep squats. Struggled to keep chest up but otherwise felt kind of easy (I credit a rest day too!)
Press 78x4xf, 78x4xf, 78x2xf, 68x5
Lat pull downs 3x5 at setting 10
Metcon with 18in box and 30lb DBs in 6:45