April 24th
TTF Lower warm up
Safety Bar Box Squats 5x5. Bar, 155, 225, 275, 325, 375lbs (30lbs more than last time)
LUNGE WALK. 3x5. BW, 10’s, 25’s
Heavy Ab Pulldowns. 3x5. 12/17/20
April 25th
Shoulder PreHab Protocol 15min
KRAZY Band Push-ups. 5x10. 10,10,10,10
Chest supported Row. 5x5. 75, 150, 240, 285, 310lbs
Band pullaparts100reps
April 26th
Neck 1x15 w/95lbs
Easy Bar Curls w/Arnold curl attachment up to 80lbs x5
Plank 2min
April 27th
Mobility 6/8min
Box jumps 5 reps black wooden box
Zercher Harness 5x5. 135,225,295,355lbs (40lbs more than last time)
AbCore. 4x10. BW, 45,70,80lbs
Single Leg curls. 4x5
April 28th
TTF UPPER WARM UP
BLACK WIDOW BAR FLOOR PRESS
WORK UP TO A SINGLE
95,135,205, 265, 315,365, (miss almost died, no spot sucks) try again next week.
45min later someone came in so had a spot and smashed 365 w/spot. Then quickly Jumped to 405 didn’t try to press felt light tear
Pull ups. Assist x 5, 1rep, 3reps, 7REPS,
Felt like a pretty good week for the most part. We are testing the groups this week. Looking forward to it open to see some huge numbers.