Philip V

2RM Back Squat

355 lbs - 180402

181207

Tempo Back Squat - 215 lbs
A) Tempo back squat (4241) 4x5 B) Single-leg split squat jump (rear foot elevated) 4x6L/R Complete reps immediately after back squats

Conditioning - 21:16
5 Big Barkers (95/65) 15/12 calorie bike 4 Big Barkers (125/85) 15/12 calorie bike 3 Big Barkers (155/105) 15/12 calorie bike 2 Big Barkers (185/125) 15/12 calorie bike 1 Big Barker (215/145)
95-115-135-155-185

BB Z-press - 65 lbs
A) BB z-press 3x8 (hold last rep for :10 seconds B) Hollow rocks 3x25

181206

Bike/Row - 238 reps
Bike/Row 4 rounds 1:30 ON/1:30 OFF 4 rounds 1:00 ON/1:00 OFF 4 rounds :30 seconds ON/:30 seconds OFF Each time interval should be at a hard pace, but goal is to maintain pace across all four rounds for each interval. Shorter duration efforts should be progressively faster.
Bike calories

Double KB Front Rack Hold - 53 lbs
A) Double KB front rack hold 4x:60 seconds B) Side plank w/ band pull 4x8L/R

181205

Max Strict Pull-ups - 36 reps
1) Every minute for 10 minutes 1st: Max strict pull-ups + :10 second hold at top 2nd: :30 second HS hold on wall

Bent-over BB Row - 135 lbs
2A) Bent-over BB row (underhand grip) 4x8

Russian Twists w/ Medball - 14 lbs
2B) Russian twists w/ medball 4x15 (over and back is one rep) Rest 2 minutes between sets

Conditioning - 12:28
2 rounds 100 DU 30 DL (185/135) 150' walking lunge (hold single KB at chest) (53/35)

181204

Single-arm DB tempo bench press - 70 lbs
A) Single-arm DB tempo bench press (32X1) 4x7 B) Strict TTB 4x10