Continuing 5-4-3-2-2-2-2-3-4-5 pyramid with 14 assistance.
Monday 13Jan
5x
Front Squat x5 @ 65
Press x5 @ 65
G-Row x5 @ 20s
Burpee 30/30 x 5 - 30
Press (45,45,55,65,80) x 10
6x
Muscle Snatch x5 @ 55
T-Bar Row x5 @ 45
Plank x30s
Jump Rope 30/30 x 5 - 226
2 hr judo
Sleep
Friday 17Jan
Bench (65,75,95,105,130) x 10
5x
Close Grip Bench x 5 @ 95
One Armed Pull Down x5 @ 40
Goblet Squat x5 @ 45
Treadmill 10m @ 3.5mph
60 Pushups
50 Sit-ups
35 Rack Dips
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