Week 10-3-16

 

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My dog Angus (aka Mister Dittman) testing out the new platform.

Day 1 (reps*sets) Warm-ups: Working weights:
PS&S 2*3

 

40/3*2, 50/2, 55/2 60/2 60/2 60/2
C w/o moving feet & PP 2+2*3 50/2+2, 60/2+2 65/2+2 70/2+2 75/2+2
CDL 5*3

 

100/5 115/5 120/5 125/5
a. Bench 5*4

b. Chin-ups 5*3

c. Anchored Sit-ups 15*3

a.

60k

b.

Bw

c.

5k

a.

85

b.

10k

c.

10k

a.

95

b.

15k

c.

10k

a.

105/5

 

Day 2 (reps*sets) Warm-ups: Working weights:
J 2*3

 

50/3*2, 60/2, 68/2, 73/2 78/2 78/2 78/2
BS 5*3

 

60/5, 90/5 105/5 105/5 105/5
FS 3*3

 

70/3 85/3 85/3 85/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

50k

 

b.

20k

 

c.

Bw

 

a.

70k

 

b.

30k

 

c.

BW

a.

15k

 

b.

30k

 

c.

BW

 

Day 3 (reps*sets) Warm-ups: Working weights:
PC&CJ 1+1*3 50/1+1*2,

60/1+1, 65/1+1, 70/1+1

75/1+1 75/1+1 75/1+1
S w/o moving feet 3*3

 

40/3 50/3 53/3missed, 50/3 53/3
OHS 3*3

 

40/5, 55/4, 65/3 65/3 65/3
a. MP 10*3

b. Reverse Lunges 10*3

c. V-ups 10*3

a.

40

 

b.

Bw

 

c.

Bw

a.

45

b.

5k

c.

BW

a.

50

b.

10k

 

c.

BW

 

 

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