Week 10-17-16

Great week, worked out Wednesday at Excel then went to Tahoe for 2 days. Worked out Saturday and Sunday at home on the ranch. Lifting and trying to keep an eye on Mister.

 

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

 

40/3*2, 50/2, 57/2, 63/2 68/2 68/2 68/2
C w/o moving feet & PP 2+2*3 50/2+2, 65/2+2 73/2+2 73/2+2 73/2+2
CDL 5*3

 

100/5 120/5 120/5 120/5
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.

92k

b.

10k

 

c.

15k

a.

105k

 

 

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

 

50/3*2, 60/2, 70/2, 77/2 83/2 83/2 83/2
BS 5*3

 

60/5, 90/5, 105/5 113/5 113/5 113/5
FS 3*3

 

80/3 90/3 90/3 90/3
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.

40k

 

c.

5k

 

a.

85k

 

b.

50k

 

c.

5k

 

 

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

60/1+1, 67/1+1, 73/1+1

78/1+1 78/1+1 78/1+1
S w/o moving feet 3*3

 

40/3, 47/3 52/3 52/3 52/3
OHS 3*3

 

40/5, 60/4, 68/3 68/3 68/3
a. MP 10*3

b. Reverse Lunges 10*3

c. V-ups 10*3

a.

40

 

b.

26#

 

c.

Bw

a.

50

b.

26#

c.

Bw

 

a.

50/6.5

 

b.

26#

 

c.

Bw

 

 

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