11/20/20

Today was, overall, a solid session... felt a little tired/fatigued going into this, but got all the work in and was able to push the loading a bit. 

A. 
Back Squat
3 sets x 4 reps (335# last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-3x4 at 345# (10# over last week) 
 
B.
Bench Press
3 sets x 5 reps (225# last week)
Choose a weight that is challenging for 3x5

-3x5 at 230# (5# over last week)

 
C.
Strict Press
3 sets x 5 reps (145-155# last week)
Choose a weight that is challenging for 3x5.

-155# x 4 (failed 5th rep), 150# x 5, 150# x5
 
D.
Glute Ham Raises
2 sets x 12-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x12 

E.
Good Mornings
2 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.

-2x15 with 155# 
 
F.
Barbell Hip Extensions
2 sets x 6-10 reps
Aim to reach failure within the given rep range.

-2x10 with 225#
 
G.
Single Leg RDLs
2 sets x 10-15 reps

-2x15 with 85# 

H. 

3 Rounds

20 Sec Hollow Hold Flutter Kick

40 Sec Side Plank R

20 sec Hollow Hold Scissor Kick

40 Sec Side Plank Left

*40 Sec Rest between Rounds

-Complete