Jan 20

Squat – 5×5
Bench – 5×5
Clean – 5×5

DB Shrugs – 3×8
Standing Dumbbell Triceps Extension – 3×8

Due to the Monday Holiday, the program is going to a T-Th-x schedule with Metcon on W. Will figure out what to do for Friday based on how we feel later this week. To stay strict to the program we should do strength on Sat but not all of us will drive to work just to lift. So might short rest and do strength on Friday. Stay tuned…


5 thoughts on “Jan 20

  1. Squat: 3 @ 315
    Bench: 5 @ 210
    Clean: 5 @ 185

    Shrugs: 80, 80, 75
    tricepts: 45, 50, 55

    Core: 3×10 floor wipers, 3×15 situps, 2x max plank hold

  2. “Strong Dave” has arrived. Crip graciously (or was it gratuitously) gave me the password to the club.
    Did front squat today up to 245X5
    Did scotty bobs with Hammy @30lbs 10,8,6

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