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Double Under Jump Rope
- 00:08:15 51
- 00:05:15 32
- S 1: Done at the start of the workout for 5 rounds 1 min on 30 sec on with high intensity jumping for as hard as you can for as long as you can with-in that minute. S 2: Done at the end of the workout same as session 1 for 3 rounds 1 min on 30 sec off.
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Barbell Squat
- 140 lb x 15 reps 85
- 320 lb x 5 reps (PR) 229
- 320 lb x 5 reps 229
- 320 lb x 5 reps 229
- 320 lb x 5 reps 229
- 320 lb x 5 reps 229
- Set 1: Warm up set you always want to prep your CNS before any type of lifting to pretty much let you body know "hey were about to squat some heavy shit". Set 2-6: Working set and is my max from months past I actually beast'd on this bare foot, Yeah took it back African style lol it felt so natural
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Stretching
- 00:10:00 2
- Done in between warm up sets of squat.
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Barbell Bench Press
- 140 lb x 15 reps 85
- 250 lb x 5 reps (PR) 143
- 250 lb x 5 reps 143
- 250 lb x 5 reps 143
- 250 lb x 5 reps 143
- 250 lb x 3 reps 115
- 250 lb x 3 reps 115
- Set 1: warm up set. Set: 2-7 working set I did an extra forgetting if I did 5 sets already lol.
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Pendlay Row
- 140 lb x 10 reps 60
- 195 lb x 5 reps 74
- 195 lb x 5 reps (PR) 74
- 195 lb x 5 reps 74
- 195 lb x 5 reps 74
- 195 lb x 5 reps 74
- Set 1: warm up. Set 2-6: working sets. This is getting harder.