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11-19-13 - Deadlift
Sumo Deadlift
145x5
185x5
225x3
245x5
275x5
310x10
SS Yoke Bar Squats
Speed Squats
+ Blue Band
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
135x2
Bent Over Fat Bar Row
Resting head on bar in power rack to make movement a strict row
Bar weight not added to total, all sets +19lbs bar weight
50x15
90x15
140x10
Cable Pull Thru
35x20
35x20
55x15
1-2-12 WOD
Speed Squat (green band): 3 x (50, 140, 190), 2 x 230, 1 x (250, 270, 300)
Bench Press: 5 x (135, 185), 3 x 225, 1 x (245, 255, 275)
Yoke Walk (holding in front squat position): 3 x 25m (140# + yoke)
Squat Snatch: 5 x 95, 3 x 115, 1 x (135, 150, 165)
Two new personal records tonight! 165# on the snatch & 275 on bench press!! Once again, thanks to all the guys at Faction Strength & Conditioning (Chris, Justin, Jason, Johnny, Jordan, Sam)!!
DE day
I think i am slowly moving towards a strict westside template. I am gonna play with it for a while and see how things go.
10x2 speed squats 155x4 175x3 185x2 200x1- With some bands, i have no idea the tension
3x10 goblet squat 60, 60, 70
3x10 dumbell rows 70
bowflex standing crunches- switched it up on my core. Take that!
