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Bishop 2-15-20

Front Squat – 5×135, 5×225, 5×245, 3×255, 1×275 (ouch)

Cushing Arms

Three rounds biceps:

5×225 Rack pulls from the floor

4ea  incline iso curls with 40lbs

Reverse curl 10x8x6 70,80,90

Preacher curl 10x8x6 70,80,90

barbell curls 5x 80,90,100

Three rounds triceps:

SA DB bench 6ea x 90

40lb DB kick backs 8x10x12

10 Dips

Tricep push downs 15x12x10 52,62,72

 

 

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Davlantis 2-15-20

End of week 4 of this “Stark Contrast” cycle and I’m feeling it, Mr. Krabs.

Dynamic warmup and prep

5 x 1 snatch @ 145lb – Had to use straps for these, grip failed on a few early/rough ones. Also had a hell of a time getting myself down under the bar, still spooked about receiving at full depth.

1 x 1 power clean @ 225lb

2 x 1 power clean drop sets @ 205lb

1 x 2+1 front squat + split jerk @ 225lb

3 x 12+12 hanging leg raise + glute ham raise

2 x 10 cal strength extensions @ 65lb

Tossed in a little chest/tris work 3 x 8 bench @ 185lb and 3 x 8 cable tricep extensions for funsies

Cool down and head home