5.13.2013 [monday]

[slideshow] Max-Effort Lift: 20:00 Back Squat (no box) Warm up: 10@bar, 8-10@40%, 5-10@60% Work: 3@70%, 3@80%, 3+@90% Back off set: 10@50-60% *base % on latest/heaviest achieved Posterior Chain Development: Deficit Deadlift 3×10, across Triplet: 5 Rounds: 8 Front Squat (no racks) 155/110# or 60% of FS 8 Strict T2B 8 sec L-sit hold Recovery: Couch […]

05.06.2013 [monday]

Max-Effort Lift: 20:00 Back Squat (no box) warm up- 10@bar, 8-10@35%, 5-10@55% work- 5@65%, 5@75%, 5+@85% Back off set- 10@50-60% *base percentages off of your latest/heaviest weight achieved) Assistant Movement: Front Pause Squats, 2-4sec, 3×6 Triplet: 4 Rounds: 100m Sprint 12 RDL (Romanian Dead lift) 10 Evil Wheels Recovery: Couch Stretch 4:00/side 5:00-7:00 run/row @ […]