Monday 7/23
Foam rolling
Amp'd lower warm-up
1. High box squat w/cambered bar 405x3 w/belt, 435x1, 465x1, 495x1 (pr)
2. Seated good morning w/cambered squat bar 225x8, 265x8, 315x8 (wide stance feet in front)
3a. Reverse hyper 3x20/180, 270, 360
3b. Kneeling lat pull downs (on roller) 4x15
4a. GHR 3x12
4b. Front plank w/feet on ball 2x45s
Wednesday 7/25
Foam rolling and Amp'd upper
1. Incline bench press w/choked mini bands close grip worked up to 225x1, went up easy so went to 245 and missed (?), dropped to 185x2, 195x2
2a. Band bell bar bench press close grip 100x15, 150x14
2b. Blast strap face pulls 3x20
3. Hammer strength Hi-row w/choked light bands 4x8/120, 140, 160, 180
4a. Supine DB triceps extensions 4x10/30, 40, 50(2)
4b. BB curls (from floor) 4x3/91, 113, 135, 157
4c. Pushdowns w/monster mini band 3x35, 35, 30
Stay strong,
Ed T.
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