151030 Upper Superset

Warm up:
5 min DROMs

A: Upper superset
establish a daily 5RM for:
Shoulder Press (#125)
Bent over barbell row (#125)

B: High rep superset
15-12-9 of:
Shoulder press (#75)
Bento over barbell row (#75)

151029 Front Squats

Warm up:

5 min DROMs

A: Front Squats

Establish daily 5RM (#180)

B: Litvinovs

5 rounds of:

Front Squat #100 x 10

Sprint 100m

151028 Deadifts

Warm up:
5 min DROMS

A: Deadlift
Establish daily 3RM (#275)

B: Hi rep deadlifts
#185 x 21-15-9

151026 Injury

Warm up:

5 min DROMs

A: Stiff legged deadlift 175 x 5 x 3

B: 5 2-min rounds of:

15 #55KB kettlebell swings

10 #55KB goblet squats

7 #35KB shoulder presses ea. side

rest for remainder of 2 min.

151025 run

3mi run

151023 Front Squats

Warm up:
5 min DROMs
2 min jump rope

A: Front Squat
Establish daily 3RM (#185)

B: Litvinovs
5 rounds of:
-10 Front Squats @ #95
-100m sprint

151022 Injured

Warm up:
5 min DROMs

A: 3 sets of:
Good mornings
#125 x 5

B: 3 sets of:
#30 x 10 DB shoulder press
5 rings dips
10 #10 plate lateral raises