Strict Press + Rows

1. Strict Press

135 5x3


2. Barbell Rows

155 5x5

3. Incline Treadmill Sprints  @ 16km/h-- highest (15) incline

20 seconds x 3 sprints (these killed me lol)

10 seconds x 6 sprints

Deadlifts + Bench + Pull ups

1. Deadlifts

345lbs 5x5

2. Close Grip Bench Press

180lbs 5x3


3. Pull ups

5 sets x 4 reps

Cleans + Squats

Didn't have much time training this week so I did something other than my usual 5x5.

1. Cleans

135x3
155x3
185x3



2. Squat
230x3
270x3
335x2
300x3

3. Incline Treadmill Sprints

16km/h speed
Grade 15 incline
10 second sprints x 12/30-40 seconds rest

Strict Press + Rows

1. Strict Press

105x3
120x3
135x3
120x7
105x8 Press Behind Neck

 
2. Pull Ups 4 sets x 3 reps

3. Barbell Rows

115x3
135x3
150x7
135x8
115x8

4. Treadmill Incline Sprints

Grade 12 incline (highest)
Speed 12-14

x 8

Deadlifts + Bench

1a. Power Clean warm up

PR -- 215lbs
Failed 225-- bar slipped! Pissed!


1b. Deadlifts 335  5x5


2. Bench Press
x5
x5
x3
x1
x2

Cleans + Squats

1. Cleans

145 5x5

2. Squats

270 5x5

Jumped 20lbs today because I couldn't find the plates to jump 10.

3. 7 x 2 pull ups

4. 400 meters run x 3 (120 seconds rest)

Strict Press + Rows

1. Strict Press 

x5

x5

x4

x3

x2

2. Bent over rows

135 5x5