358 Fitness

Thursday, November 12, 2015

Warm up:
5 min DROMs

A: Stiff-Legged Deadlift
#185 x 5 x 3

B: 5 rounds of:
- 30 #55 KB swings
- 100m run

Warm up:
5 min DROMs

A: Shoulder Press
Establish daily 5RM (#130)

B: 21-15-9 of:
- #85 push press
- ring rows

Warm up:
5 min DROMs

A: Front Squat
Establish daily 5RM (#185)

B: Bulgarian Split Squat
#30 x 10 x 3 ea. side

Warm up:
5 min DROMs

A: Deadlift
Establish daily 3RM (#285)

B: High Reps
-Deadlift #185 x 21-15-9
-DB Shoulder Press #30 x 15-12-9

Warm up:

5 min DROMs

A: High Bar Back Squat

Work up to daily 5 RM (#215)

B: High Reps

21-15-9 of:

Back Squat @ #135

AbMat sit-ups

Warm up:
5 min DROMs

A: Bench Press
Establish daily 5RM (#175)

B: High rep bench/ring rows
21-15-9
Bench Press (#95)
Ring Rows

Warm up:
5min DROMs

A: Good Mornings
establish daily 5RM (#135)

B: 5 rounds of:
30 #35 KB swings
100m sprint