Thursday 8/29/19

Upper Body
Adjust the load from last week. If you completed 50 reps, increase load.
If you failed to complete 50 reps, repeat the same load or decrease.

For load:
50 Rep Bench Press
(3 sets to complete 50 reps. no more than 2:00 rest between sets)

For load:
50 Seated Row
(3 sets to complete 50 reps. no more than 2:00 rest between sets)

For load:
50 Dumbbell Pullover
(3 sets to complete 50 reps. no more than 2:00 rest between sets)

For load:
50 EZ-Bar Curl
(3 sets to complete 50 reps. no more than 2:00 rest between sets)

For load:
50 Triceps Extension
(3 sets to complete 50 reps. no more than 2:00 rest between sets)
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Sleds
8 attempts:
Build to max load for 10yd
(rest as needed between attempts)
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FitEssentials
For load:
“Superset”
6-6-4-4-4
Deadlift
Strict/Assisted Dip

AMRAP 8:00
16-12-8
Air Squat
Single-arm DB Push Press (8-6-4/arm)
Calorie Row
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Weightlifting
At a moderate load:
Hang Snatch High Pull
4×4

Deficit Power Snatch
60% 4×3

Press in Split
8-8-8-8 -choose weight-

RDL
8-8-8 -choose weight-

“I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.”
~Henry David Thoreau