3-7-2019

Happy birthday David Calle!🎉🥳

Strength

5×3 pause(3secs) front squats (heavy)

Week 2 of 12 back squat volume training

EMOM 10

10 back squats(5 lbs heavier than last week)

Workout

30-20-10

DB thruster

KB deadlifts (72lb/44lb each arm)

Every round do 6 bear crawl shuttle (turf long)

Finisher

100 side bends (each side)

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3-6-2019

3×10 scapular push up with a 2 sec hold

Superset

3×7 ring row 3 sec hold at contraction, 3 sec eccentric decent

Go for a 1x 30 deadlift for weight

Workout

21-15-9

Med ball cleans (30 lbs)

Ring Pull ups

Sit up med ball throws

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