8/7 training

Monday: wenning warmup

Squat: warmup to 300x2 350x1 5x300x8

Cambered Swiss wide grip paused bench: warmup to 4x235x8

Cambered Swiss row: warmup to 4x235x8

SSB upper back: 3:30

Hanging leg raises: 4x10

Jump rope: 20 rounds 1 min on 30 seconds off.

Tuesday: 2 sets, 8-15 range for upper body 10-20 for lower body.

Heel/front foot elevated bss: 40 lbs 1 side 10 reps

Leg curls 125x17 100x17

Leg extensions 8x14 6x14

Kroc row lat 2x75x10

Lateral raise 30x12 20x12

Crossbody hammer curl: 50x10 35x10

Sled: 2 trips

3plate forward drag

3plate backwards drag

2plate low row

1plate front raise

1plate facepull

Wednesday: Jump rope: 20 rounds 1 min on 30 seconds off.

Thursday: wenning warmup

Feet up paused bench: warmup to 290x2 340x1 5x290x8

Pause SSB squat: 4x260x3

Paused Deadlift: 4x285x3

SSB upper back: 3:30