Strict press and sumo dead lift 8/10-8/13

Monday - 8.10

3 sets:

A1: Barbell SL Glute Bridge x 10-12 per leg / rest 30s btw legs / rest 60s this was awkward...struggled a bit to stabilized

A2: Plank Walks x 30 UB / rest 60s. Did all 30'each time UB

A3: Wall Facing KB Deadlift @ 4112 x 10 (heavy) (neutral spine)

A4: Strict K2E or Leg Raise to Parallel (legs extended) x 10-12 / rest 2 min. Did leg raises

+

10 min AMRAP (80%-85%)

20 Air Squat

10 No Push-up Burpee

10 Slamball

/ rest 3 min

x 2

First round=3 complete plus air squats burpee sand 7 slam balls in 4th

Second round= 3 complete plus AS, burpee sand 3 slam balls in 4th

Tuesday - 8.11did not do this one this week :-( rode bike instead in the early morning before  :-(. Program again.?

A. Back Squat @ 33X1 - 3 x 6 / rest 2 min (build to heavy / focus on tempo)

B. Weighted Strict Sup Grip Pull-up - 3 x 1.1.1.1 / rest 20s / rest 90s (start by adding #5-10)

C1: SA DB Row - 3 x 8-10 per arm / rest 60s (heavy)

C2: Barbell Curl (empty bar) - 3 x 12-15 UB / rest 2 min

+

Every 2 min for 8 sets:

Prowler Push (bwt added to sled) x 100ft / *slow and difficult weight / add if needed

Wednesday - 8.12

Rest Day

Thursday - 8.13

A. Strict Press @ 2112 - 3 x 12 / rest 2 min (build) #45,50 and 55

B. Deficit Push-up (2-3”) - 3 x 3.3.2 / rest 20s / rest 2 min. No issues

C. Sumo Deadlift @ 2111 - 3 x 8 / rest 2 min https://youtu.be/HBmLwb9IcaI. Did 2 at 75 and one set at #85.  I know it is light but it stressed my back

+

Banded Tricep Extension - 5 x 10 / rest 60s https://youtu.be/81kPo5afuFg. This was hard by the last 2 sets!

+

Z1 - 15 minute Jog did 20 minute bike instead