Monday 11Nov
Squat (90,110,135,155,185) x8
5x @7m3s
Front Squat 65x5
Press 65x5
G-Row 25x5
Concept 2 250 m x 4 - 45 sec pause, 4m45s row time
Press (45,55,65,75,90) x6
6x
Gladiator Pushup @20sx5 <- eff these things
Muscle Snatch @65x3
Concept 2 500 m x 4 - 30 sec pause. 4m40s row time.
Wednesday 13Nov
Dead (135,155,180,215) x5 - grip failing, still coming up after the nerve impingement. Going to start working straps into the work set.
5x Complex A @ 65
- Front Squat x5
- Push Press x5
- Squat and Press x5
- Hanging knee raise x10
Jump Rope 60 on/30 off x4
Thursday 14Nov
Upright Bench (65,75,95,110,130) 130x4x2, 120x5 - Subbed in upright since the other benches were full. Had problems with the technique, will retry same weight next week on the standard Bench.
5x 6m 30s
Close grip Bench 75x5
One Armed Pulldown @40x5 - difficult on R elbow.
KB Goblet Squat @20x5
45 sec sprint x 4
2x Hike 1 mi
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