Philip V

2RM Back Squat

355 lbs - 180402

181003

Back Squat - 15 reps
Back Squat Max reps at 70% of 2RM
Used 270, should have been 250 🤦🏽‍♂️

181001

5RM Deadlift - 405 lbs
Deadlift Work to heavy set of 5

Conditioning - 39 reps
As many reps as possible in 4 minutes 21 calorie row 15 snatches (115/75) max lateral burpees in remaining Rest 3 minutes As many reps as possible in 4 minutes 21 calorie row 15 clean and jerks (115/75) max lateral burpees in remaining Rest 3 minutes As many reps as possible in 4 minutes 21 calorie row 15 thrusters (115/75) max lateral burpees in remaining
105 lbs

180914

HBBS - 285 lbs
1) HBBS Every 2 minutes for 4 rounds x3 @80% Based of 2RM

Bench press - 215 lbs
2) Bench press Every :90 seconds for 6 rounds x6

Front squat - 175 lbs
3) Front squat Every :75 seconds for 5 rounds x5 @60% Based off 3RM. FAST REPS.

Conditioning - 12:22
Teams of 3 360/290 cal row Switch every 15 calories Every 2 minutes starting at 0:00, 5 sync burpees (burpees only completed by partners not rowing)
120 cals on bike alone

180911

Push Press 1RM - 205 lbs
Push press Work to a 1RM

9/11 Memorial Workout - 31:18
9/11 Memorial Workout 2001m row/run For each of the following 9 movements, complete 11 reps Box jump (36/24) Thruster (125/85) Burpee chest to bar Clean (175/120) HSPU KB Swing (70/55) TTB Deadlift (175/120) Push jerk (125/85) 2001m row/run

Accessory - 96 reps
A) Tempo ring push-ups (3111) 4x12 B) Single-arm front rack KB reverse lunge + box step-up 4x6+6L/R KB in R arm, reverse lunge with R leg then step-up with L. Rest :20 seconds between R and L leg work.