Sat:
1 RM Max sumo stance Dead lift = 375#
Accessory work:
2 x 20 straight leg sumo deadlift, straight leg deadlift, and gimlets at 95#
2 x 50 good mornings with blue band
Sun:
Accessory work for shoulders and triceps:
3 x 50 tricep pull downs and face pulls with purple band
3 x 20 rear delt flys - each arm, with 5# weight
5 minutes of 3 reps of any movement, but barbell cannot touch the ground: hang power cleans, overhead squats, push press, push jerk, front squat, back squat, behind the neck press or jerks, lunges (my shoulders were burning!)
3 x 100m sled pulls, forward pull and backward pull - last pull holding 55# sand bag in a Zercher carry
Great cert, learned a lot! Looking forward to pulling 400# on my deadlift someday soon.
No comments:
Post a Comment