11/23 Friday

Fitness

A1. Back Squat  @ 20X1, 6-8 reps x 4, 90sec

A2. Wtd Supinated Pull-up Cluster @ 30X0, 1.1.1 x 4 sets, 90sec

B1. KBS (all the way OH), 50/35lbs 7-10 reps x 4 sets,  1min

B2. Bar Dips @ 20X0, AMRAP (-1) x 4 sets, 1 min

C. KB Front Rack walking lunges, 6-8/leg x 3 sets, 1 min

D. Side Bridges, 90 sec per side x 1 set per side, rest as needed b/t sides

 

XFitSport

A1. Back Squat with Chains @ 20X1, 2-2-2-2-2, 2:30 min

A2. Wtd Supinated Pull-up Cluster @ 20X0, 1.1 x 5 sets, 2:30 min

B1. KBS @ 80/70lbs, 7-10 reps x 4 sets, 2 min – all the way OH

B2. Wtd Bar Dip Cluster @ 20X0, 1.1 x 4 sets, 2 min

C. Front Rack Barbell Split Squats @ 20X0, 6-8/leg x 3 sets, 1 min b/t legs

D. Side Bridges, 90 sec per side x 1 set per side, rest as needed b/t sides

2 thoughts on “11/23 Friday

  1. A1. 75 first set, then 80 rest w/bb above knees
    A2. strict on first 2-3 on each set, then kipped…tried weighted pullups for first time on last set…10#…couldn’t get my chin above bar…hard!
    B1. 53-53-60-60
    B2. 4-3-3-4
    C. FR BB split squats…44#BB
    D. 90sec each side

  2. A: Back Squat at 85, 85, 85, 75; kipped pullups.
    B: KB swings 10, 10, 9, 10; dips 4, 3, 4, 4 with black band.
    C: lunges 20lbs each hand 16, 16, 16.
    D: 2 mins plank each side

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