217.5
Paused CG Bench- Triples to 225 and back down to 185 steps of ten pounds
skullcrushers and bench crunches
216
Reverse pulldown- 200x 5 of 5
SBC- 85- 12, 10, 8, 6
Forearm/wrist
219
Paused CG Bench- Doubles up to 240, then 225, then back down to 185 steps of ten pounds
217
Reverse pulldown- to 230x3
Pulldown to 200x3 way too much cheating
Forearm/wrist
a push workout
a pullworkout
222
Bench to 260x1
216
Hang to- 240
Deficit Dead off 35 bumpers to- 335
Alternating Hammers
Forearm/wrist
219
Push Press to- 225
Paused Speed CG Bench to- 195x2
Cross Face Ext
scale broken at sjsu
Hang to- 245
Dead to- 360
Incline Db curls
Forearm/wrist
215.5
Push Press to- 230
Paused Speed CG Bench to- 200x2
Rope pressdowns
Forearm/wrist
217
Deficit Dead off 35 bumpers to- 345
Reverse Pulldown
217
Push Press to- 235
Paused Speed CG Bench to- 205x2
CG Incline DB
Forearm/wrist
216
Dead to- 375
3 chin-ups
18’s
220
CG Bench to- 265x1
Paused Speed SOHP to- 135x2
Tricep SplitRope
220
Deficit Dead off 35 bumpers to- 360x1
4 chinups
CG Bench - 185 x 2 of 5
Reverse Pulldown - 180 x 2 of 5
Wide Pulldown - 120 x 2 of 5
Leg lifts- 2 of 5
220
Lunges- 50s x 2 of 5 each
4 neutral grip chinups
CG Bench - 195 x 2 of 5
Reverse Pulldown - 160 x 2 of 5
Wide Pulldown - 100 x 2 of 5
Leg lifts- 2 of 5
219
5 chins
CG Bench - 185 x 2 of 5
Reverse Pulldown - 180 x 2 of 5
Wide Pulldown - 130 x 2 of 5
Leg lifts- 2 of 5 with 2.5 between feet
220
Deficit Dead off 35 bumpers to- 370x1
5 chinups
CG Bench - 205 x 2 of 5
Reverse Pulldown - 190 x 2 of 5
Wide Pulldown - 120 x 2 of 5
Leg lifts- 2 of 5 w 2.5 between feet
219
CG Bench - 215 x 2 of 5
Reverse Pulldown - 180 x 2 of 5
Wide Pulldown - 140 x 2 of 5
Leg lifts- 2 of 5 with 5lb plate between feet
219
CG Bench - 185 x 2 of 5
Lunges- 55s x 2 of 5 each
Reverse Pulldown - 150 x 2 of 5
Wide Pulldown - 100 x 2 of 5
Leg lifts- 2 of 5 with 5lb plate between feet
a few punch the clock workouts