May 22nd
SQUATS. 5x3. Bar, 155, 205, 245, 295, 335, 385, 425x3, 450lbs x3 (25lbs more than last)
Bulgarian split squat. 3x5 BW, 30,40lbs
Heavy Ab pulldowns. 3x5 15/20/20+kory resistance
May 23rd
KRAZY Bell Incline. 35/20/15/15/15. Blue KB, then last 4 sets Blue + 25lb plate
Chest supported row. 5x5. 180, 280, 325lb last set
Band pressdowns.
May 24th
Treadmill 6min. 3:6mph for 5min then 1min at 4:6mph
Neck 95lbs 1x15
AbCore. 3x15. 45, 45+25, 45+50lbs
Hammer curls with twist up to 65lbx3
May 25th
Echo Bike 1:72 of a mile
Mobility work8/10min
Box Jumps got to 3rd highest single
Deadlift. 5x3. 135,225,315,405,475lbs
Was 20lbs heavier than last time triples. Hit 550+
Glute/Ham. 3x5
Abs later
MAY 26th
Treadmill 6min
Neck 95lbs 1x12
Bicep work. 20/15/10/5 worked up to 60lbs for hammer curls.
For my group we are on week 3 of a 4 week block. For the strength groups we hit 8’s and the fitness group we hit 12’s. With the additional athletes in this summer and trying to mix them into the regular groups we are doing some different rep ranges to help everyone on the classes reach their goals best we can while keeping the flow of the class. We are running a linear progression for now and will build into more of a conjugate as the summer progresses.