Oct. 27th

Week 4 / Day 1

A1. CG DL @31x1, 3-4 reps x 4 sets, rest 1min
295(4) x 4 sets
A2. DB Standing Press @21x1, 3-5 reps x 4 sets, rest 1min
60(5), 60(5), 60(4), 60(4)
B1. DB SL RDL @20x0, 5-7 reps/leg x 3 sets, rest 30sec b/t legs
50(7), 60(7), 70(7)
B2. KB Russian Swings, tough 10 reps x 3 sets, rest 30sec
88 x 3 sets
B3. Back Ext. @10x0, 10-14 reps x 3 sets, rest 2m30s
10(14), 25(14), 35(14)
C. KB Windmill, 20 reps not for time
20#'s

Notes:

- I'll lower the Shoudler Press to be more explosive on the lift, instead of grinding it up
- 88#'s for KBS is the heaviest weight I have

Oct. 19th

Week 3 / Day 1

A1. Clean Grip DL @31x1, 4-5 reps x 4 sets, rest 60sec
275(5) x 4 sets
A2. DB Standing Press @21x1, 4-6 reps x 4 sets, rest 60sec
60(6), 60(4), 55(6), 55(5)
B1. DB SL RDL @2010, 6-8/leg x 3 sets, rest 30sec
30(8), 40(8), 50(8)
B2. Russian KBS, 12 tough reps x 3 sets, rest 30sec
70, 88, 88
B3. Back Ext. @10x0, 12-16 reps x 3 sets, rest 2m30s
0(16), 10(16), 20(16)
C. TGU, 8/arm
53#'s