A. Bench Press – 5RM + 2×5 @ 90%
60kg/132lbs
Drop sets: 54kg/118lbs
B. Banded Rear Scap Squeeze – 4 x 15 rest 1 min between - done
C. Front SqT – 3RM w/ 3 second pause each rep *no bouncing + 2×3@90% with 3 sec pause each rep
90kg/198lbs no fails
B. Banded Rear Scap Squeeze – 4 x 15 rest 1 min between - done
C. Front SqT – 3RM w/ 3 second pause each rep *no bouncing + 2×3@90% with 3 sec pause each rep
90kg/198lbs no fails
Drop sets: 81kg/178lbs
D. Split Jerk Complex – BTN sSlit Jerk + Split Jerk; build to max + 5×2 @ 70% of 1RM a Split Jerk
D. Split Jerk Complex – BTN sSlit Jerk + Split Jerk; build to max + 5×2 @ 70% of 1RM a Split Jerk
65kg/143lbs - no fails. No real struggle. Stopped due to time
Drop sets: 45kg/100lbs
E.
Workout with B, programmed by Chase
4 Rounds (4 min rest between each)
10 KB swings (53)
10 Burpee Box Jump Overs
10 Cal Bike
Rest 2 min
F. Into 10 min on bike :20 on hard :40 on just legs light
G. 4 x 20 GHDs
E.
Workout with B, programmed by Chase
4 Rounds (4 min rest between each)
10 KB swings (53)
10 Burpee Box Jump Overs
10 Cal Bike
Rest 2 min
F. Into 10 min on bike :20 on hard :40 on just legs light
G. 4 x 20 GHDs
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