decline layer
push press 3x6 75lbs
decline 3rm 215
density w/170 -31reps/6min
goblet db carries
60lbs 1min x3
30bw rows
30bw dips
sghp layer
muscle snatch 3x4 75lbs
sghp 3rm 160
density 30reps w/130 3min 53sec
overhead plate carries
60lbs x1min x3
30bw rows
30bw dips
front squat layer
5x3 jump squats w/bar
fs 3rm 225
density w/180 23 reps in 6min
farmer walks
65lb dbs x1min x3
45bw dips
3 sets pump curls
incline bench layer
push press 3x4 w/75lbs
incline 3rm 205
density 28 reps w/165 in 6min
goblet db carry 65lbs x1min x3
30bw rows
SGHP layer
tricep fix
50bw extenstions
4 sets of lockouts
3x10 rope pushdown
sghp 1rm 185
density
165 10 singles
150 10 reps
overhead plate carries
60lbs x1min x3
decline bench layer
50bw tricep extensions
4 sets rack lockouts
decline 1rm 225
density 180lbs x20 reps/4min 12sec
goblet db carry
65lb db x1min x3
Front Squat layer
50bw tricep extensions
4 sets rack lockouts
cable pushdown 3x12
fs 1rm 245
density 20reps w/195 7min 10sec
farmer walks 65lb db x1min x3
SGHP layer
50bw tricep extensions
3 sets rack lockouts
3x10 cable pushdown
sghp 1rm 180
density 10 singles w/165
10 reps w/145 (3,3,2,2)
overhead plate carries
60lbs x1min x3
Incline bench layer
50bw tricep extensions
4 sets rack lockouts
incline 1rm 215
density 20reps w/175 3min 28sec
goblet db carries
70lbs x1min x3
SGHP layer
50bw tricep extensions
4 sets rack lockouts
3x10 cable rope pushdown
sghp 1rm 190
density 10 singles w/170
10 reps w/150 (4,3,3)
overhead plate carries 60lbs x1min x3
back squat layer (wrist has been bothering me so bs instead of fs) haven’t bs for ever
50bw tricep extensions
4 sets rack lockouts
3 x12 rope pushdowns
3x3 jumps squats w/bar
bs 1rm 250
density 20 reps w/200 (4,4,4,3,3,2)
farmer walks
75lb dbs across workout room and back 3x
Decline bench layer
50bw tricep extensions
4 sets rack lockouts
decline 1rm 235
density 20 reps w/190 4min 53sec
goblet db carries 65lb x1min x3
Back squat layer
50bw tricep extensions
3 sets rack lockouts
3x12 rope pushdown
3x5 jump squat w/bar
bs 1rm 260
density 18 reps w/210 4min 44sec (was going for 20 reps, but knees were hurting bad)
farmer walks
75lb dbs x1min x3
last friday forgot sghp layer 1rm 195 thats all i remember here now
Incline bench layer
3x3 push press w/75lbs
incline 1rm 225
density 20 reps w/180(4,4,4,3,3,2) 3min 45sec
goblet db carries
70lbs x1min x3
light cable rows
3x10
Front squat layer
3x5 jumps squats w/bar
fs 1rm 250
density 20 reps w/200 7min 11sec
farmer walks
75lbs dbs x1min x3
SGHP layer
3x3 muscle snatch w/75lbs
sghp 1rm 185
density 20 reps w/150 4min 36 sec
overhead plate carries
60lbs x1min x3
Decline bench layer
3x4 push press w/75lbs
Decline 1rm 240
density 10 singles w/215
10 reps w/190 (5,5)
3x10 seated cable rows(light weight)
Front squat layer
50bw tricep extensions
4 sets rack lockouts
3x10 rope pushdown
jump squat w/bar 3x5
fs 1rm 255
density 15 reps 5min w/205 was feeling the density part today, maybe worn out from snow clearing in the morning
farmer walks
75lb dbs across basement and back 3x
pullups 5x10
50bw tricep extensions
4 sets rack lockouts
3x12 rope pushdowns