These Friday workouts are really getting wearing. Core is always toast for this session, making things extra tough. Got squats done, but they were a battle. So were push presses – shoulders had to do much more work than usual to make up for the lack of ‘pop’ from the legs and core.
Push Press:
135x12x1
160x5x1
190x4x1
190x4x1
225x3x1
225x3x1
255x2x1
255x2x1
255x2x1
255x2x1
255x2x1
255x2x1
Jerk Dips:
315x6x1
ATG Squat:
315x3x1
365x3x1
425x3x1
490x3x1
520x2x1
520x2x1
490x3x1
425x3x1
Overhead BB Extension:
95x10x1
115x10x1
115x10x1
115x10x1
115x10x1
Single-arm Rope Pushdowns:
40x10x1
40x10x1
40x10x1
Rope Pushdowns:
80x10x1
80x10x1
80x10x1
Standing Cable Crunch:
112x10x1
112x10x1
112x10x1
Strict Klokov Press:
45x12x1
95x12x1
95x12x1
Band Pull-Aparts:
red band x50x1
red band x50x1
red band x50x1
+ stretching
Duration: 110 minutes