Thursday 9/29
Session 1
Safety Squat Bar Squat (Ladder Program – Wk 2 Medium Day)
105×5, 155×5, 205×5, 255×3
275 4 ladders of 3 rungs (5-3-2) = 40 total reps
—
Axle Bar Close Grip Bench Press (Ladder Program – Wk 2 Medium Day)
60×5, 110×5, 160×5
220 4 ladders of 3 rungs (5-3-2) = 40 total reps
—
Safety Squat Bar Pause Squats
205 4×3 (2 sec pause)
—
Ring Supine Rows
3×15
Zercher Reverse Lunge
60×6/6
110 2×6/6
—
Safety Squat Bar Loaded Walk
205 3x40yds
Standing Calf Raise
3×20
Russian KB Farmers Walk
DBL 62 3x40yds
Band Palloff Circles
Red Band 3×10/10
—
BJJ Drilling w/ Professor Rader x45min
Session 2
TGU
53 x3/3 (Unbroken)
—
Max Power Endurance KB Swing
70 x8 EMOM x20min = 160 total swings
—
Prowler Walk
210 8×20
C2B Strict Pull Up
8×3
—
Airdyne Sprint
10cal EMOM x10min
—
Belted Sled Drag – Forward, Backwards, Lateral
100 x10min