11/29 – Sheiko – Session 12

Real nice workout to end week 4. Overheads were ridiculously easy – 255×6 is 6 rep PR, and I had another 6 there probably. Squats were easy and 565 is a beltless ATG pr.

Push Press:
135x12x1
175x5x1
205x4x1
240x3x1
255x3x1
255x3x1
255x3x1
255x3x1
255x6x1 (PR)

ATG Squat:
315x3x1
375x3x1
440x3x1
505x2x1
565x1x1
565x1x1
440x5x1

DB Flyes:
60x8x1
60x8x1
60x8x1
60x8x1

Chins:
bw x8x1
bw x8x1
bw x8x1
bw x8x1

Seated Ab Crunch:
bw x50x1

Pull-Aparts:
red band x50x1
red band x50x1
red band x50x1

+ stretching

Duration: 75 minutes

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