strength day

(keep arms @ 90 degrees/posture up)

cody/josh

warm up: 10:00 row

x10 squat

x10 lunges

x7 jump squat

3 rounds

work up to heavy back squat

cody: josh:

x10 @ 135# 75#

x7 @ 155# 95#

x4 @ 185# 125#

x1 @ 225# 175#

x1 @ 255# 185#

x1 @ 285# 235#

245#

josh's strength has come a long way since starting in the gym. a couple months ago his heaviest squat was roughly 165#.

workout:

4x3 back squat + 2 30" box jumps/2:00 between efforts

cody: josh:

205# 185#

cooldown:

kte ladder 10-1

gary/matt

warmup: 10:00 row

x10 squat

x10 lunges

x7 jump squat

3 rounds

work up to heavy back squat

gary: matt:

2x10 @ 75# 95#

1x7 @ 95# 135#

1x4 @ 115# 155#

1x1 @ 175# 185#

1x1 @ 225#

gary missed his squat at 175# (his heaviest squat). after this lifting session i decided gary needs to build a better strength base. for the next six weeks gary will focus on slow, grinding movements, form, and strength.

workout:

4x3 + 2 split jump/squat jump 2:00 between efforts

gary: matt:

115# 155#

jacked session:

x5 kb press + 5 pullups

7 rounds resting 1:00 between efforts

gary: 45#

matt: 30#