Workout – Thursday May 25th, 2018 – Today some prone barbell row and dip, with 100 reverse hyper’s to finish it off.
Weight – 194.25 lbs
Stress: 6/10 – Sleep: 8/10 – Nutrition: 6/10 – Energy: 7/10 – H2O: 9/10
Warm Up
– FST Great 8
– Rocking Calf Mobility
– Side Lying Shoulder Extension
A1 – Side Shuffle 5 Sets x 30s
(Rest 30s then do a set of A2)
A2 – Knee Hover Birddog 5 Sets x 30s
(Rest 30s then do a set of A1)
C1 – Prone Barbell Row
Warm Up:
1 Set x 5 @ 115lbs,
1 Set x 5 @ 115lbs
1 Set x 3 @ 135lbs
1 Set x 2 @ 185lbs (Rest as needed)
Working Sets:
4 Sets x 5-7 @ 135lbs (90s)
C2 – Dips
Warm Up:
1 Set x 5 @ bodyweight (bw),
1 Set x 5 @ bw + 15lbs
1 Set x 3 @ bw + 25lbs
1 Set x 2 @ bw + 45lbs (Rest as needed)
Working Sets:
4 Sets x 5-7 @ bw + 15lbs (90s)
E – Reverse Hyper’s x 100 reps
(Rest as needed to complete)






