9/5 training

Monday:

Db banded RDL: 1 top set 65x12 45 350 set 25+17+15 = 57
Bulgarian split squat: 2x10 45 lbs
Weighted wide stance situp: 2x35x15
Leg curls: 100 total reps

Tuesday: wenning warmup 75 reps FG hammer curls banded pulldown banded push down fg incline db press

Fg incline press: 135x6 185x3 225x2 225x12 ,4 50% set 185x12,5 50% set

Ssb JM press: 2x150x8 1x6

Barbell row: 225x rest pause

Amrap Rest pause of 25lbs db fg incline curls incline db extension and hangs 20,15,10

Wednesday: warmup calves adductor banded good mornings

Safety squat heels elevated close stance squat: 151x9 201x5 240x2 240x8 ,4 50% 151x20

SSB good morning: 3x101x8

SSB Psoas marches: 2x101x50 steps

Lunges 5 times down

Thursday; 2 rounds of:

Leg raises, planks, Copenhagen adductors, 

1x35x15 wide stance weighted situps + ameap drop set

50 pullups

Friday:

Weighted dips: bwx20 90x6, 115x14 350 with no weight and green band got 22+13+13 48

DB incline rows: 3x45x15

Resr Pause Hammer curl40s, incline flyes35s straight bar push down heavy and slowly 5 breaths