conditioning complex.
4 sets of 5 reps. 90 sec. rest between sets.
rdl
hang clean - front squat - push press
reverse lunge (alternating legs)
went through 2 sets with 80lb bb, did the last 2 sets @ 85
dynamic warmup
shoulder mobility stuff
db bench press; 1x8 @ 45, 5x4 @ 60, 2x4 @ 65
seated row; 2x6 @ 170, 4x6 @ 180
pullups, 4 x fail; 5,5,5,4
dips, 3 x fail; 8,8,8
singleg single arm row; 1x12 @ 60, 1x10 @ 70,80
db curl to press; 6x4 @ 35
hanging leg raises; 3x15
explosive pushup ladder down from 10; crushed it with a 3:45. previous best was 4:09, or something close to that.
No comments:
Post a Comment