14 thoughts on “Monday October 10, 2016”

  1. A) 225-275
    B) 185 (8 sissy squats before each set, 5 BJ after. 10 last round)
    3 rounds quad stuff

    E90x8 3 HPS @80% (140)
    C1) 7 W/ red band
    C2) 10 @ 120lbs
    D) 15:13 5 MU (all unbroken), 30″ BJ, 124 KB, 50# DBs
    E) si

  2. A. 110-130#
    B. 70-75#
    C. 4 actual reps /rd; 15 reps/rd w/ red bd
    D. 15:44
    (10PUs w/ red & blu bds; 20″BJ; 53#KBS; 50# walking lunges)

  3. A) 155,165,175,185,195,205,215
    B) 135
    C1) 8 w/ red band
    C2) 15 w/ red band
    D) 20:45 (muscle up attempts, 24″ box, 88# KB, 26# KB)
    E) yep

  4. A) up to 215 (w/ a full back squat max at 200)
    B) up to 115
    C) 10 back extensions each round with 5 lb, 8 reverse hypers
    D) 16:39 (pull-ups with black band, 20″ box, 35# KB, 20# DBs; got thru first round and back was so tight that I stopped and stretched it out, did the last three rounds without KB swings and with no weight on the lunges)

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