Training Log – Thursday, February 9, 2017

What a day yesterday was! I’ve been fighting something all week and we’ve pretty much determined Morgan has the flu, so, needless to say, this week has been interesting.

I love my Day 4, which usually falls on Thursdays. I get a great chest/tricep pump due to the close grip bench press and some sort of push-up superset with it!

  • Speed Bench (alternate grip – CG) w/10% chains
    • 55% 4×3 (95#+chains)
    • 65% 3×3 (115#+chains)
    • 75% 1×2 (130#+chains)
    • 78% 1×1 (135#+chains)

ss with explosive push-ups to 12″ for 5×5 and 4×4 with 60 sec rest b/t sets of 5 and 90 sec rest b/t sets of 4

Accessory Work:

  • Plate Lateral Raises 3×10 w/5# plates
  • Pull-ups 3x submaximal 10/10/10 all strict and DOH

  • Banded rows into external rotation 3×10


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