Squat Wednesday April 15 and Bench Friday April 17

Wednesday 4/15

SSB box squat to parallelish box (one notch down from highest setting:) 25’s x 2-3, 45’s x 1, 45 + 25 x1, 2 plates x 1, 2 plates +25 x 1, 2 plates + 25 + 10 x 5,5,6

invert row: bw x 2 x 10 triset with

isometric hold hip thrust: bw x 45s, 45s triset with

reverse hyper: 45 per side x 15, 20

ADSR: 2 plates x 1 trip per side

side plank on tall jump platform: 60s per side

random other sled work


Friday 4/17

bench, inside orange power rack: 45×2, 95×2, 135 x 1, 185×1, 225×1, 245×1, 275×1, 280 x 5,5,7 I switched to the rack because I won’t always have a spotter due to my work schedule. Safety first, plus this way I can set up farther underneath the bar to more easily¬†give my own lift-off’s.

push up, hands on lowest platform box thing: bw x 15

invert row: bw x 10

sled presses/sled reverse flies: One plate x 75 reps (broken up into sets of 25 alternating)



Squat Wednesday April 15 and Bench Friday April 17

Bench April 10, 2015

bench, ring between index and middle finger: 45×5, 95×2, 135×1, 185×1, 225×1, 275×5,5,6

These felt¬†okay, but just okay. The only thing I don’t like about a competition bench is that I can’t get far enough underneath the bar to comfortably give myself lift-offs. For every other purpose a competition bench is awesome, and the bench position is great when your giving lift-offs it’s just not my cup of tea for doing it myself.

pushup: bw x 15,15,15 superset with

ring invert rows: bw x 15, 15, 10

reverse hyper: 2 plates x 10

ARSD: plate + 25 2 trips, altrernating sides on each length. I also wore my funny Rockport walking shoes for these which makes it feel different than when I wear my other minimalist shoes.

sled face pulls, rows and presses


Bench April 10, 2015