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ST Session for Friday, 11/23

Saturday, November 24, 2018

Got to the gym early today. Usually we train at4 pm on Fridays but the big guy took the day off from work so we met our trainer at 6 am instead. I prefer these early workouts.

Warmed up with 5 minutes on the rower and two gym lengths of Frankenstein walks.
A 5 slam balls w 30# ball
10 kettle bell swings w 25#
5 slam balls @ 30#
10 kettle bell swings @ 25#
5 slam balls @ 30#
10 kettle bell swings @ 35#

B 8 barbell bench press w/ 10 second pause on bottom of first rep @ 40#
5 goblet squats @ 30#
8 barbell bench press w/ 10 sec pause on bottom of first rep @ 45#
5 goblet squats @ 35#
8 barbell bench press w10 sec pause on bottom of first rep @ 50#
5 goblet squats @ 45#
8 barbell bench press w/10 sec pause on bottom of first rep @ 60#
5 goblet squats @ 50#
8 barbell bench press w/ 10 sec pause on bottom @ 75#
5 goblet squats @ 50#
7 barbell bench press w/ 10 sec pause on bottom @ 75#
3 goblet squats @ 60#

C 8 barbell deadlifts @ 85#
16 Archer rows
8 barbell deadlifts @ 90#
16 Archer rows
8 barbell deadlifts @ 95#
16 Archer rows
8 barbell deadlifts @ 100#
16 Archer rows
8 barbell deadlifts @ 100#
16 Archer rows
8 barbell deadlifts @ 105#
16 Archer rows

D 10 / arm kettle bell press 15#
5 Cuban rotation and press @ 5#
10 / arm kettle bell press @ 15#
5 Cuban rotation and press @ 5#
10 / arm kettle bell press @ 15#
5 Cuban rotation and press @ 5#

E 5 Jefferson curls w aluminum bar
10 straddle ups on a 12" box
5 Jefferson curls w aluminum bar
10 straddle ups on a 12" box
5 Jefferson curls w aluminum bar
10 straddle ups on a 12" box

Stretch and lacrosse ball roll outs
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