Rx: Thursday 27th January

Active Recovery/Assistance: AM

DB Flat(palms in): 60 x 20
DB Incline(palms in): 50 x 20
DB Steep Incline(palms in): 40 x 20
Strict Pull Ups: 3 x 10
Facepulls: 3 x 12-15
Standing Abs: 2 x 20
Triceps Pressdown: 3 x 20
Straight Arm Pulldown: 1 x 20
Reverse Grip Bench: 95 x 5, 135 x 5,
185 x 5, 225 x 5

2 Hours Later...

Explosive Strength/GPP-Strength Endurance: PM

Box Squats + Lt. Bands: 135@12 x 2, 225 x 1, 275 x 1

100ft Prowler Sled Pushes(90#)
16-Walking Lunge Steps
12-GHD Sit Ups
5 RDS: 10:21

20-Hip Extension
15-Dips
3 RDS

Explosive Strength: Late PM

11" Rack DL + Doubled Mini Bands: 135 x 2, 225 x 2/2,
275 x 2/2, 325 x 2/2, 365 x 2, 405 x 1/1/1, 405 x 1(sumo)

Hang Power Clean: worked up to 100kg single
Hang Po Cl/Split Cl/Clean/Hang Cl: 100 kg single each