Currently Testing Raw Lifts Before Starting Program Next Week
I'm playing catch up on these logs from last week - This weekend we had the EliteFTS Training Camp so that consumed a lot of my time - I'll keep it short and sweet for these logs, I was basically testing my raw lifts before starting 5/3/1 this week.
I worked up to 215x1 on strict overhead press. My best ever (at a heavier bodyweight) is 225x3; so I look forward to beating that moving forward..
Warm-Up:
*500 meters on rower*3 sets of mace swings with ShouldeRok
*Couple short trips back and forth of:
a. Toe touch to leg swings
b. Lunges
c. Hip flexor stretch/Spiderman crawl
Strength Work:
A1* Med Ball Throws (from knees) - 3x5A2* Chin-Ups - 3x8
B. Strict OHP - Up to 215x1
[youtube=https://www.youtube.com/watch?v=6wJRibexqV0]
C. Chin-Ups - 4x12D. Dumbbell Chest Press (slow and controlled) - 3x8
E. Tricep Cable Pushdowns - 3x25
F. Supinated Bicep Curls - 3x12
Conditioning:
*4,000 meters steady pace on rower.More from Joe Schillero:
Ask me a Question on our free team elitefts Q&A
