Not a prescription just a record of what was done here.
THU
Workout: Warm Up with 10 minute Assault Bike @ Easy Pace + Foam Roller + 3x10 Shoulder Dislocate + 3x10 Air Squat + 3x10 Push-Up + 3x10 Good Morning @ 45# 3x10 OHS @ 45# + Then Warm Up with Some Ring Push-Ups Then Work Up to 75% on Bench Press Then 3x Bench Press @ 75% of 1RM + 2x Bench Press @ 80% of 1RM + 1x Bench
TUE
Workout: Warm Up with 5 minute Assault Bike + Foam Roller + 3x10 Air Squat + 3x10 Shoulder Dislocate + 3x10 Good Morning @ PVC + 3x10 OHS @ PVC + 3x10 Push-Up Then 2:00 minute Walk on ATP or Belt Squat Then 10x Drop Squat @ 72-88# + 5x RDL @ 72-88# + 30yd Prowler Push + 10x Floor Press @ Football Bar & Heavy Chain
WED
Workout: Warm Up with 10 minute Assault Bike + Foam Roller + 3x10 Air Squat + 3x10 Shoulder Dislocate + 3x10 Good Morning @ PVC + 3x10 OHS @ PVC + 3x10 Push-Up Then 2:00 minute Walk on ATP or Belt Squat Then 20x Floor Press @ 2x35-65# DBs + 30yd High Prowler Push + 30yd Low Prowler Push + 30yd Reverse Sled
MON
* This training session was completed by E26 jiu-jitsu members * Single leg counters to mounted front triangle / omoplata
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