10-12-26

3x10 kbs

35, 35, 53

Deadlift

4x135

4x225

4x275

4x300

4x300

2x345

2x345

10 push ups after each deadlift set.

18min amrap

30 wallball 20#

10 burpee box jump over 24"

500m row

R: 3+39

Row was 1:54 and then 2:02 pace

10-11-26

Squatober

Back squat

Warm up

5x135

5x185

3x210

2x225

10min max sets of 2 reps at 81.5%

245

I hit 16 sets. That's 3 more than last week with 5 more pounds. Wore belt whole time. Tried for every 30 sec. Had 9 rounds in 5 min.

Superset

4x10 seated DB Arnold Press

4x5 per arm DB row

35, 35, 45, 45 for Arnold 

70 for rows

Superset

4x5 strict weighted pull ups, 45#

4x5 DB pullovers 45#

DB reverse lunge max sets of 5 per leg in 5min with 15% of bodyweight in each hand, 30# each.

12 rounds of both legs completed. Unbroken.