Thursday's and Friday's Workouts!

Thursday after work @ YMCA

Foam roll total body, band dislocates and pull-aparts, hip mobility work, balance board movements

Rack Pulls-
135 x 4 x 2 sets
225 x 3 x 2 sets
315 x 3 x 2 sets
405 x 1 x 2 sets
*All double overhand grip beltless
405 x 1
455 x 1
475 x 1
495 x 1
*added belt and switched to over/under grip, needs work but up 10lbs from last time I did rack pulls.
Still a hard movement for me at this height... definitely a weak point.  Rotating my big lifts Cube style feels great.

Overhead Jerks-
135 x 3 x 2 sets
185 x 2 x 2 sets
225 x 2 x 2 sets
245 x 1
255 x 1
265 x 1
*working on speed and technique, 300 is there.  Need to turn around in rack and not face the mirror, it throws off timing.... yes I am looking at myself

Unilateral Leg Press-
3 plates per side x 15
4p x 15
5p x 15
6p x 15
7p x 15
*Love it.  Quads were blasted.

Pull Ups-
6, 5, 5

Standing DB Press-
65 x 15
80 x 11

Retracted Scap DB Raises- thumbs up
10lbs x 15 x 2 sets





Friday Night Pumpfest

Banded Incline Skullcrushers s/s with Close Grip Presses (same bar and focused on pressing straight)
65lbs x 10 + 10 reps x 3 sets
*Best tri exercise ever

Barbell Curls- (varied styles ie. top half, bottom half, 21's)
65lbs x 10 + 10 x 3 sets
*24" pythons

Ab Pulldowns-
100 x 15
115 x 15 x 2 sets
*Ab cramping

YTI's-
10lbs x 10 reps per letter x 3 sets

One Leg Plyo Box Jumps-
5 per leg x 3 sets

Drop Long Jumps-
5 x 2 sets

Half Bosu Thing Mountain Climbers-
10 per leg x 2 sets

**Sweatin' like a muthafucka!!


Great training this week, feel strong and healthier.