Week 10-10-16

Penny Pocket the sun dog weeno.

Penny Pocket the sun dog weeno.

Worked out Tuesday, Thursday at home, then Saturday at Myles Ahead. Great weekend, worked out with Jen then Brunch at the Spinster Sisters with Jen, Greg, Caroline and Gina. Then Gina and I stopped at Sutherland Distillery for some Bourbon tasting on the way home.

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

 

40/3*2, 50/2, 55/2, 60/2 65/2 65/2 65/2
C w/o moving feet & PP 2+2*3 50/2+2, 63/2+2 70/2+2 70/2+2 70/2+2
CDL 5*3

 

100/5 115/5 125/5 135/5
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.

100

b.

15K

c.

15K

a.

80/10

 

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

 

50/3*2, 60/2, 70/2, 75/2 80/2 80/2 80/2
BS 5*3

 

60/5, 90/5, 103/5 110/5 110/5 110/5
FS 3*3

 

80/3 88/3 88/3 88/3
a. BOR w/snatch grip 8*3

b. GM 10*3

c. Side Planks 30s*3

a.

50k

 

b.

30k

 

c.

BW

 

a.

70k

 

b.

30k

 

c.

BW

a.

85k

 

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 80/1+1 85/1+1
S w/o moving feet 3*3

 

40/3, 50/3 50/3 55/3
OHS 3*3

 

40/5, 55/4, 65/3 70/3 75/3
a. MP 10*3

b. Reverse Lunges 10*3

c. V-ups 10*3

a.

40

 

b.

15#

 

c.

BW

a.

47

b.

20#

 

c.

BW

a.

52

b. 20#

 

c.

BW

 

 

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