Wednesday 10/16/19

Accessories
Modified Sumo Deadlift
1 set x 5 reps @ 245#
1 set x 5 reps @ 270#
1 set x 15 reps @ 290#

Hip Thrust
3 sets x 12 reps @ 135# w/ 2 sec pause at top

Double Dumbbell Single Leg RDL
3 sets x 10 reps each leg @ 35#s

Single Arm Dumbbell Strict Press
1 set x 5 reps each arm @ 25#
1 set x 5 reps each arm @ 30#
1 set x 10 reps each arm @ 35#

Lateral Dumbbell Raise (2:0:2:0)
3 sets x 10 reps @ 10#
 - Superset -
30 CCBP @ blue band

Tabata Banded Tricep Extension


Weightlifting
Clean & Jerk
Worked up to a single at 100 kg