Weights 28:00 [3]
Warmup: Shoulder mobility work
Wendler Shoulder Press: Week 4 : Completed | 80 lbs, 90 lbs, and 100 lbs | Rx'd
Sets
5 Shoulder Press, 40% 1RM | 80 lbs
5 Shoulder Press, 50% 1RM | 90 lbs
5 Shoulder Press, 60% 1RM | 100 lbs
GHD Hip Extensions : 3x15 : Completed | Rx'd
Sets
15 GHD Hip Extensions
15 GHD Hip Extensions
15 GHD Hip Extensions
Dumbbell Bench Press : 10-10-10-10-10 : 2500 lbs | 50 lbs, 50 lbs, 50 lbs, 50 lbs, and 50 lbs | Rx'd 0 lbs
Sets
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
10 Dumbbell Bench Press | 50 lbs
5 Rounds
5 Strict Pull-ups
10 Push-ups
4 Rounds
20sec calf raises
10sec hold up
20sec calf raises
10sec hold up
30sec recovery