We all suck at morning sessions
But then this:
were does the sucking thing come in ?
Oh here:
Oh here: only 240 kg after pulling almost a max on sumo.
Well done Max 
1 Like
Meh 
DELOAD
https://www.instagram.com/p/BoZ2Necg1XF/?utm_source=ig_share_sheet&igshid=4uc07gn3y8dq
https://www.instagram.com/p/BoZ2blWAzXN/?utm_source=ig_share_sheet&igshid=1nmiuzc3mkyq5
Those vids basically sum up the session. Tempo singles on squats and Larsen press, some pulldowns and facepulls, then heavy ass sled push/drags.
Fun times.
2 Likes
El deloadino
Paused sumo - just off floor
60kg x 5
80kg x 3
100kg x 1
120kg x 1
140kg x 1
160kg x 1
180kg x 1
Paused conventional
140kg x 1
160kg x 1
180kg x 1
200kg x 1
Speedy
Penny pinch
There was 5kg on the hub so I did it. Made 2 out of 5 attempts on the right hand, none on the left.
Snatch grip BTN Sots press
Bar x 3
30kg x 1
40kg x 1
Regular Sots press from front
40kg x 1
40kg x 1
40kg x 1
40kg x 1
40kg x 1
1 hand pinch
Up to two 15kg plates with no connecting bar, came so close.
2 hand pinch
Up to 50kg plus a connecting bar - no idea, hollow 3 foot axle so Iād guess at 5kg?
Anyway, vids and stuff.
https://www.instagram.com/p/BoeyqSFARFb/?utm_source=ig_share_sheet&igshid=12ilfo36ait34
https://www.instagram.com/p/BoeynypA4UD/?utm_source=ig_share_sheet&igshid=3df1r0bq10g7
2 Likes
Iām away for the weekend again so I cut the deload short and hit a squat and press max on the Friday.
Squat
235kg moved pretty standard for how it used to move when I was daily maxing, but my spotter took it a bit early and also grabbed my elbows instead of chest which was unhelpful. Nearly died on the re rack as well haha. 225kg warm up was fine too.
OHP
Used the squat bar as it was in the rack anyway. Itās longer and probably felt a bit unstable.
First try at 85kg was really naff. Second try felt good but then got out in front of me and I lost it.
Third time lucky with a ton of thoracic extension - pretty much a standing incline bench haha. Whatever works. Ties my PR and was actually cleaner and faster despite the grind.
https://www.instagram.com/p/BokGpJ0Ar4v/?utm_source=ig_share_sheet&igshid=1u9xk4y7cxaoq
2 Likes
Is that spotter still alive?
Holy fuck I thought you dropped it when trying to rack it. Close call man, glad you survived.
Nice grind on the OHP
He should know better but thatās what I get for asking for a back spot from an oly lifter.
I maxed bench and sumo today.
Bench
120kg was pretty good.
Hit 130kg after and itās moved well but not like there was more than 132.5kg in the tank.
https://www.instagram.com/p/Bor02nWAVv3/?utm_source=ig_share_sheet&igshid=ejpeobo3kj3x
Sumo
I used the deadlift bar and bumper plates because if itās ok for Cailer Woolam itās ok for me.
Belt and straps
200kg smoked
240kg x 2 easy - 10kg and 1 rep PR
260kg x F - didnāt break the floor
Ditch straps, give it literally 20 seconds, smell salts
260kg x 1 - 30kg PR. Hook grip was slipping due to lack of chalk and it was nowhere as convincingly locked out as the 240kg double but I am counting this as it was a massively cheat set up anyway. Donāt pull sumo in comp anyway unless it keeps progressing at this rate (and transfers to a stiff bar).
https://www.instagram.com/p/BoryL0TAnLA/?utm_source=ig_share_sheet&igshid=19si86oayt7ry
5 Likes
Damn man, thatās a solid PR
Very nice
Ta. It was complete bullshit with the whippy bar haha.
Tried conventional a few days later, solid 235 final warmup but then 255kg was glued to the floor. Conventional has gotten weaker for sure since I started focusing on sumo (surprise!) and I plan on fixing that. Iāll pull 600lbs first conventional before I get near it on a stiff bar sumo for sure. Still gonna keep sumo in the rotation because it does good things for my ass.
Back to my mateās volume phase, with heavy edits to the layout by me.
I was coming down with man flu when I tried deadlifting last Thursday, had to take a sick day on Friday, and was laid up all weekend. Still not 100% but got to get back to work. Stuff felt harder than it shouldāve today, and just a little rusty technique wise.
Beaumont Smith programme hypertrophy phase w1d1
Bench
Bar x 8
40kg x 8
60kg x 3
80kg x 3
Belt, wraps
95kg x 3
105kg x 3
100kg x 6
100kg x 6
100kg x 6
100kg x 6
Squat
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 1
Add belt
140kg x 1
160kg x 1
182.5kg x 3
180kg x 6
180kg x 6
180kg x 6
180kg x 6
Deadlift row
60kg x 8
80kg x 5
100kg x 5
Belt, straps
120kg x 6
130kg x 6
130kg x 6
130kg x 6
DB curls
Red fat grips
10s x 10
17.5s x 6
Rest pause 30 seconds
17.5s x 6
Rest properly 2 minutes
17.5s x 6
Rest pause 30 seconds
17.5s x 6
Rest properly 2 minutes
17.5s x 6
Rest pause 30 seconds
17.5s x 6
Ss/ Rope pushdowns
"30" x 1
"49" x 6
Rest pause 30 seconds
"49" x 6
Rest properly 2 minutes
"63" x 6
Rest pause 30 seconds
"63" x 6
Rest properly 2 minutes
"70" x 6
Rest pause 30 seconds
"70" x 6
Pinch grip wrist extensions
One 2.5kg plate per hand x 20
Two 1.25kg plates per hand x 20
Get those thumbs up to scratch.
3 Likes
How can you recover from this insane volume max.
And that was just the squat part of it.
By still being sore when it comes to deadlifts 2 days later.
Beaumont programme hypertrophy phase w1d2
Wow my butt and hams still kill.
OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 3
Belt on
60kg x 1
67.5kg x 3
65kg x 6
65kg x 6
65kg x 6
65kg x 6
Conventional
Bar work
60kg x 3
60kg x 3
80kg x 3
100kg x 3
120kg x 3
140kg x 1
Add belt
160kg x 1
180kg x 1
200kg x 3
Deficit conventional - 1 plate
190kg x 6
190kg x 6
190kg x 6
Thoroughly unenjoyable. Had a lot of trouble keeping the bar close. Probably some error in positioning from my posterior chain being so tight today
Floor press - ring finger on rings, my old bench grip
Bar x 6
60kg x 6
80kg x 6
90kg x 6
90kg x 6
Felt good
Ss/ Chins
BW x 6
BW x 6
BW x 6
BW x 6
BW x 6
LF lateral
"25" x 8
"35" x 8
"45" x 8
"55" x 8
"65" x 8
Rest pause 30 seconds
"65" x 8
Rest properly 2 minutes
"65" x 8
Rest pause 30 seconds
"65" x AMRAP: 10
EZ bar curl
25kg x 6
35kg x 6
45kg x 6
Rest pause 30 seconds
45kg x 6
Rest properly 2 minutes
45kg x 6
Rest pause 30 seconds
45kg x AMRAP: 8
Ss/ OH DB extension
25kg x 6
35kg x 6
45kg x 6
Rest pause 30 seconds
45kg x 6 - just barely, didn't have another set at this in me
Rest properly 2 minutes
40kg x 6
Rest pause 30 seconds
40kg x AMRAP: 8
Sled
40kg on the prowler, high handle sprint, then eccentricless explosive row on the straps. Got 4 rows in for each run, did about 5 or 6 runs, maybe more. Just went until Creeping Death stopped playing over the speaker.
3 Likes
Beaumont Smith programme hypertrophy phase w1d3
SSB
Bar x 2 x 3
52kg x 5
72kg x 3
92kg x 3
112kg x 3
Belt on
132kg x 6
142kg x 6
142kg x 6
142kg x 6
Chains had gone awol. Kept the bar weight the same as planned, thinking that if they showed up over the next week I'd add them next session. Found out later that they been sold.
Meant that today's work was very easy, which is kinda how it's meant to be anyway. Who knows, maybe on this day I'll just rotate through fun squat variations for some easy reps. Cambered bar looks fun.
Close grip bench
Bar x 6
40kg x 6
60kg x 6
80kg x 6
90kg x 6
90kg x 6
90kg x 6
Forgot how long that range of motion is. Close grip used to be within 5kg of my comp bench so it'll be interesting to see how it feels after a few weeks.
LF fly
"25" x 10
"45" x 10
Rest pause 30 seconds
"45" x 10
Rest properly 2 minutes
"65" x 10
Rest pause 30 seconds
"65" x AMRAP: 15
Preacher curls
10s x 10
15s x 6
Rest pause 30 seconds
15s x 6
Rest properly 2 minutes
15s x 6
Rest pause 30 seconds
15s x 6
Rest properly 2 minutes
15s x 6
Rest pause 30 seconds
15s x AMRAP: 10
2 Likes
Beaumont Smith programme hypertrophy phase w1d4 - Saturday
This whole session was supersetted with helping run the uni society's mock meet so it took 5 hours haha. Just did the main movements then some quick bodybuilding delts, a double overhand pull with 200kg, and some finger curls. Was meant to do full grip training and some cardio but having spent 5 hours loading and spotting kinda covered my bases there.
Sumo
Bar stuff
60kg x 3
60kg x 3
100kg x 3
140kg x 3
160kg x 6
160kg x 6
160kg x 6
I'll just add weight or something, I dunno. Keep em beltless for a while.
Log - single clean. Gonna be the log for the rest of the cycle but today I used the football bar.
Bar work
30kg x 6
40kg x 6
50kg x 6
Belt on
60kg x 3
70kg x 1
75kg x 6
75kg x 6
75kg x 6
Beaumont Smith programme hypertrophy phase w2d1 - today
Bench
All paused
Bar x 8
40kg x 8
60kg x 3
80kg x 3
Belt, wraps
95kg x 3
105kg x 3
First and last paused
97.5kg x 7
100kg x 7
100kg x 7
All paused
100kg x 7
Bench felt very cushty. Enough to add 2.5 whole kilos.
Squat
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 1
Add belt
140kg x 1
160kg x 1
180kg x 1
187.5kg x 3
172.5kg x 7
172.5kg x 7
172.5kg x 7
172.5kg x 7
Ugh. Not fun.
Deadlift row
60kg x 8
80kg x 5
100kg x 5
Belt, straps
120kg x 7
130kg x 7
130kg x 7
130kg x 7
DB curls
Red fat grips
10s x 10
17.5s x 7
Rest pause 30 seconds
17.5s x 7
Rest properly 2 minutes
17.5s x 7
Rest pause 30 seconds
17.5s x 7
Rest properly 2 minutes
17.5s x 7
Rest pause 30 seconds
17.5s x 7
Ss/ V-bar pushdowns
"49" x 10
"63" x 7
Rest pause 30 seconds
"63" x 7
Rest properly 2 minutes
"77" x 7
Rest pause 30 seconds
"77" x 7
Rest properly 2 minutes
"84" x 7
Rest pause 30 seconds
"84" x 7
Pinch grip wrist extensions
A 2.5kg and a 1.25kg plate per hand x 15
Two 2.5kg plates per hand x 12
Straight into
Pinch grip upright row
Two 2.5kg plates per hand x 30
1 Like
Beaumont Smith programme hypertrophy phase w2d2
OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 3
Belt on
60kg x 1
67.5kg x 3 - nearly passed out on number 3, but that speed tho.
77.5kg x 1 - hit an easy single because the triple went well
62.5kg x 7
62.5kg x 7
62.5kg x 7
62.5kg x 7
Conventional
Bar work
60kg x 3
60kg x 3
100kg x 3
100kg x 3
120kg x 3
140kg x 1
Add belt
160kg x 1
180kg x 1
200kg x 1
205kg x 3
Deficit conventional - 1 plate
Add straps
185kg x 7
185kg x 7
185kg x 7
Deads much better than last week in terms of being flexible enough to actually reach the bar and strong enough to control it. Felt a bit slow though from 180kg up.
Floor press - ring finger on rings
Bar x 7
60kg x 7
80kg x 7
90kg x 7
95kg x 7 - nice long pause on the last one
Ss/ Chins
BW x 7
BW x 7
BW x 7
BW x 7
BW x 7
1 hand pinch grip challenge
Two 15kg plates
Yas. Thumb training paid off.
LF lateral
"25" x 10
"35" x 10
"45" x 10
"55" x 10
"65" x 10
Rest pause 30 seconds
"65" x 10
Rest properly 2 minutes
"65" x 10
Rest pause 30 seconds
"65" x AMRAP: 12
EZ bar curl
25kg x 7
35kg x 7
45kg x 7
Rest pause 30 seconds
45kg x 7
Rest properly 2 minutes
45kg x 7
Rest pause 30 seconds
45kg x AMRAP: 8
Ss/ OH DB extension
25kg x 7
35kg x 7
40kg x 7
Rest pause 30 seconds
40kg x 7
Rest properly 2 minutes
40kg x 7
Rest pause 30 seconds
40kg x AMRAP: 8
Sled
70kg on the Prowler.
Arm after arm pulls - essentially single arm row on the rope as opposed to arm over arm, where both hands tend to be on the rope and I get a bit more hip/lower back into it and try and get the sled moving with enough speed that it holds momentum. I doubt I invented these but anyway they kill the forearms.
Ss/ Explosive eccentricless rows - on the handles.
Just went back and forth throughout Afterlife by A7X then did a quick arm over arm for speed.
1 Like
Beaumont Smith programme hypertrophy phase w2d3
Giant cambered bar - no idea of the weight, much lighter than expected but writing up as if it's 20kg
Bar x 2 x 3
40kg x 5
60kg x 3
80kg x 3
100kg x 3
Belt on
120kg x 7
140kg x 7
160kg x 7
160kg x 7
Close grip bench
Bar x 7
40kg x 7
60kg x 7
80kg x 7
90kg x 7
95kg x 7
100kg x 7
LF fly
"25" x 12
"45" x 12
"55" x 12
Rest pause 30 seconds
"55" x 12
Rest properly 2 minutes
"65" x 12
Rest pause 30 seconds
"65" x 12
Rest properly 2 minutes
"65" x 12
Rest pause 30 seconds
"65" x AMRAP: 20
Preacher curls
10s x 10
15s x 7
Rest pause 30 seconds
15s x 7
Rest properly 2 minutes
15s x 7
Rest pause 30 seconds
15s x 7
Rest properly 2 minutes
15s x 7
Rest pause 30 seconds
15s x AMRAP: 10
1 Like
Beaumont Smith programme hypertrophy phase w2d4
Sumo
Bar stuff
60kg x 3
60kg x 3
100kg x 3
140kg x 3
160kg x 3
Straps
165kg x 6
165kg x 6
165kg x 6
Log - single clean. Warmed up on lighter logs and the straight bar. On log I'm not going for any specific style, just whatever I need to get it over head for the right amount of reps. Which basically means all the warmups are strict pressed, then I bring in the eggs for the rep work.
Bar work
30kg x 6
40kg x 6
50kg x 6
Belt on
61kg x 3
71kg x 1
73.5kg x 7
73.5kg x 7
73.5kg x 7
Strict Viking press
Empty x 10
20kg x 10
30kg x 10
Rest pause 30 seconds
30kg x 10
Rest properly 2 minutes
30kg x 10
Rest pause 30 seconds
30kg x AMRAP: 10
Ss/ Facepulls
"35" x 15
"55" x 15
"75" x 15
Rest pause 30 seconds
"75" x 15
Rest properly 2 minutes
"85" x 15
Rest pause 30 seconds
"85" x AMRAP: 20
Hammer strength pull over
1.5pps x 15
1.5pps x 15
Ss/ Dead hang from girder - basically a test of finger pain tolerance more than anything.
2 x like 5-10 seconds because ow
Quick grip circuit
Finger curls, hub lifts and holds on the 5kg and 7.5kg dumbells just long enough to get a quick forearm pump.
Grip
1 Like
Beaumont Smith programme hypertrophy phase w3d1 - Monday
Bench
All paused
Bar x 8
40kg x 8
60kg x 3
80kg x 3
Belt, wraps
90kg x 3
100kg x 3
110kg x 3 - nice and smooth
First and last paused
95kg x 8
100kg x 8
100kg x 8
All paused
100kg x 8 - very good.
Squat
Bar x 5
60kg x 3
80kg x 3
100kg x 3
120kg x 1
Add belt
140kg x 1
160kg x 1
180kg x 1
192.5kg x 3
167.5kg x 8 - bit ropey
167.5kg x 8 - better
167.5kg x 8
167.5kg x 8
Deadlift row
60kg x 8
80kg x 5
100kg x 5
Belt, straps
120kg x 8
130kg x 8
130kg x 8
130kg x 8
DB curls
Red fat grips
10s x 10
17.5s x 8
Rest pause 30 seconds
17.5s x 8
Rest properly 2 minutes
17.5s x 8
Rest pause 30 seconds
17.5s x 8
Rest properly 2 minutes
17.5s x 8
Rest pause 30 seconds
17.5s x AMRAP: 10
Ss/ V-bar pushdowns
"49" x 10
"63" x 8
Rest pause 30 seconds
"63" x 8
Rest properly 2 minutes
"77" x 8
Rest pause 30 seconds
"77" x 8
Rest properly 2 minutes
"84" x 8
Rest pause 30 seconds
"84" x AMRAP: 10
Pinch grip wrist extensions
Two 5kg plates, 2 handed x 3 x 12
DB wrist extensions
5kg per hand x 2 x 20
Weirdly my right side gets sorer doing these.
Beaumont Smith programme hypertrophy phase w3d2 - Today
OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 3
Belt on
60kg x 1
70kg x 3
Straight into
60kg x 8
60kg x 8
60kg x 8
60kg x 8
Conventional
Bar work
60kg x 3
60kg x 3
100kg x 3
100kg x 3
120kg x 3
140kg x 1
Add belt
160kg x 1
180kg x 1
200kg x 1
210kg x 3
Deficit conventional - 1 plate
Add straps
180kg x 8
180kg x 8
180kg x 8
Blew through the deadlift volume really comfortably.
Floor press - ring finger on rings
Bar x 8
60kg x 8
80kg x 8
90kg x 8
95kg x 8 - nice long pause on the last one
Ss/ Chins
BW x 8
BW x 8
BW x 8
BW x 8
BW x 8
LF lateral
"25" x 12
"35" x 12
"45" x 12
"55" x 12
"65" x 12
Rest pause 30 seconds
"65" x 12
Rest properly 2 minutes
"65" x 12
Rest pause 30 seconds
"65" x AMRAP: 12
Last week's AMRAP after 10s at 65 was 12 so to do 48 total reps was good today. Gonna have today go down in weight now though haha
EZ bar curl
25kg x 8
35kg x 8
45kg x 8
Rest pause 30 seconds
45kg x 8
Rest properly 2 minutes
45kg x 8
Rest pause 30 seconds
45kg x AMRAP: 10
Ss/ OH DB extension
25kg x 8
35kg x 8
40kg x 8
Rest pause 30 seconds
40kg x 8
Rest properly 2 minutes
40kg x 8
Rest pause 30 seconds
40kg x AMRAP: 10
Red fat grip kettlebell hold
32kg x 3 x like 5 seconds each hand. Right hand slightly stronger than left, go figure.
Ss/ Shins to bar
3 x 5
Danger mode after grip work. Been a while since I did these but they don't seem to have suffered for me getting a bit heavier and out of practice. I'm probably just as far from a front lever as I used to be though haha.
2 Likes
Beaumont Smith programme hypertrophy phase w3d3
SSB box squat - wide stance, sitting back, hands wide on bar, bang on depth. Basically Louie would be proud.
Bar x 2 x 3
72kg x 5
92kg x 3
112kg x 3
Belt on
132kg x 8
152kg x 8
152kg x 8
152kg x 8
Close grip bench
Bar x 8
40kg x 8
60kg x 8
80kg x 8
90kg x 8
95kg x 8
100kg x 10 - I think last week's 7 was a PR so I'm very happy with this
LF fly
"25" x 14
"45" x 14
"55" x 14
Rest pause 30 seconds
"55" x 14
Rest properly 1 minute
"65" x 14
Rest pause 30 seconds
"65" x 14
Rest properly 2 minutes
"75" x 14
Rest pause 30 seconds
"75" x AMRAP: 20
Preacher curls
10s x 10
15s x 8
Rest pause 30 seconds
15s x 8
Rest properly 2 minutes
17.5s x 8
Rest pause 30 seconds
17.5s x 8
Rest properly 2 minutes
15s x 8
Rest pause 30 seconds
15s x AMRAP: 10
Beaumont Smith programme hypertrophy phase w2d4
Back at the uni gym again.
Sumo
Bar stuff
70kg x 3
70kg x 3
100kg x 3
120kg x 3
150kg x 3
Straps
170kg x 6
170kg x 6
170kg x 6
Log - single clean. Football bar again.
Bar work
30kg x 8
40kg x 8
50kg x 8
Belt on
60kg x 3
71kg x 8
71kg x 8
71kg x 8
Strict Viking press jerry rigged this with two landmines. Felt different and grip was parallel instead of straight but it worked
Empty x 10
20kg x 10
30kg x 10
Rest pause 30 seconds
30kg x 10
Rest properly 2 minutes
30kg x 10
Rest pause 30 seconds
30kg x 10
Ss/ Facepulls
Some x 15
More x 15
More x 15
Rest pause 30 seconds
Same x 15
Rest properly 2 minutes
More x 15
Rest pause 30 seconds
More x 15
Hammer strength MTS front pulldown
"35" x 15
"45" x 15
Ss/ Fat bar thumbless dead hang
2 x 15 seconds. Just long enough to feel a good stretch in the lats and shoulders without knackering myself for grip work.
Suitcase deads
60kg x 3,5,7/hand
1 arm snatch
60kg x 1 on the first try! Ties my PR.
Plate flip
25kg x 1 - yaaaas
Hub dumbell lift
18kg x 2 x 5 second hold/hand
Finger curls
18kg x 2 x 15/hand
1 Like
Beaumont Smith programme hypertrophy phase w4d1- Tuesday
Bench
All paused
Bar x 8
40kg x 8
60kg x 3
80kg x 3
Belt, wraps
90kg x 3
100kg x 3
105kg x 1
112.5kg x 3
First and last paused
100kg x 10
100kg x 10
100kg x 10
All paused
100kg x 10 - niiiiice
Squat
Bar x 5
70kg x 3
100kg x 3
120kg x 1
Add belt
140kg x 1
160kg x 1
180kg x 1
197.5kg x 3
160kg x 10
160kg x 10
160kg x 10
160kg x 10
These wrecked me well and truly.
Deadlift row
70kg x 5
100kg x 5
Belt, straps
120kg x 10
120kg x 10
120kg x 10
I was already running late by the time I got to rows so skipped arms. Will do a mix of the appropriate volume next week.
Top squat triple and final set of 10 on bench
Beaumont Smith programme hypertrophy phase w4d2
OHP
Bar x 5
30kg x 5
40kg x 5
50kg x 3
Belt on
60kg x 1
70kg x 3
60kg x 10
60kg x 10
60kg x 10
60kg x 10
Sheer laziness meant that I used 60kg for these instead of 57.5kg. Why donāt I see if I can do the same next week for 12s?
Conventional
Bar work
60kg x 3
60kg x 3
100kg x 3
100kg x 3
120kg x 3
140kg x 1
Add belt
160kg x 1
180kg x 1
200kg x 1
215kg x 3
Deficit conventional - 1 plate
Add straps
172.5kg x 10
172.5kg x 10
172.5kg x 10
Muscles fine, lungs dead
Floor press - ring finger on rings
Bar x 10
60kg x 10
80kg x 10
90kg x 10
95kg x 10
Ss/ Chin grip pulldown
"45" x 10
"50" x 10
"55" x 10
"55" x 10
"60" x 10
LF lateral
"25" x 15
"35" x 15
"45" x 15
"55" x 15
Rest pause 30 seconds
"55" x 15
Rest properly 2 minutes
"55" x 15
Rest pause 30 seconds
"55" x AMRAP: 20
EZ bar curl
25kg x 10
35kg x 10
Rest pause 30 seconds
35kg x 10
Rest properly 2 minutes
35kg x 10
Rest pause 30 seconds
35kg x AMRAP: 12
Ss/ OH EZ bar extension
25kg x 10
35kg x 10
Rest pause 30 seconds
35kg x 10
Rest properly 2 minutes
35kg x 10
Rest pause 30 seconds
35kg x AMRAP: 15
Swapping to the bar for these made setting up a lot faster and safer.
Sled
110kg on the Prowler. 4 rounds.
High poles
10m
Ss/Reverse drags
10m
Ss/ Battle ropes - up, down, side to side, whatever.
30 seconds.
Ss/ Rest
1 minute
Heavy few days of hurting my liver. Lungs were suffering a lot in both of these sessions.
3 Likes