3/13/20

Had a great workout today, the best I've had in a while. Felt strong throughout this and enjoyed being in the gym. Left with a solid pump. Looking forward to lowering the volume over the next week and going for some heavy lifts in the near future.

A.

Back Squat

3 sets x 4 reps @ 85% (350#)

85% of your one rep max back squat.

-Complete

B.

Sumo or Conventional Deadlift

3 sets x 3 reps @ 75% (375#)

Work up to heavy 3x3, minimum of 75% (375#) of your one rep max deadlift.

-Went 435#, 445#, 455# 

C.

Strict Press

3 sets x 5 reps @ 60-65% (115-125#)

60 - 65% of your one rep max strict press.

-Complete, across at 135# ... went a little over the %, but it was easier to load this on the bar than small plates

D.

Half Kneeling Single Arm Kettlebell Press

4 sets x 12 reps

12 reps per arm

-Complete, across with 53# KB

E.

Dumbbell Side Raises or Cable Side Raises

3 sets x 10-15 reps

Aim to reach failure within the given rep range.
Ring Body Saw 
3 sets x 8-10 reps @ 2020 

-Complete, used 2 x 20# DB for 3 x 15

F.

3 Sets:

Supinated Grip Chin-over-the-bar L-sit Hold x :20 

Alternating Dumbbell Curls x 20 reps (10 each arm)

Rest as needed between sets 

-Complete ... used 2 x 40# DB 

G.
ROMWOD

-Complete