Deload Week

Agile 8
Simple 6
Robertson Shoulders


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Conditioning Class

Men Prowler +90 x 10
Women Protocol +50 x10


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Misc

Robertson's Shoulders

Back Raise 3x10
DB Bench 2x10
DB Row 2x10
Face Pulls 2x20
5/3/1 AB Circuit x 1

Agile 8

5/3/1 Deep Knee Bend PR's

Squats
Ric 5x345, 3x390, 6x435(PR), 1x475, 2x525(PR)
Tim 8x330(PR), 1x420(PR)
Kevin 3x435(PR)

Prowler +90 x 10 trips

5/3/1 Bench

SSB Squats
3x300,345,395 (yes Kevin, I loaded 395!)

Bench
5x255, 3x290, 1x325, 1xlapse in judgment, 6x325(PR)
Tim 4x270(PR)

Did some:
Face Pulls
Pull Downs
Alt Curls
Seated Dips

AM Mobility

Robertson Upper Body Warm Up


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5/3/1 Deadlifts & Overhead Press

Squat 3x300,345,390 Press 5x135. 3x140, 5x155 Tim 8x155(PR) 1x185(PR) Deadlifts 5x365, 3x415, 12x465(PR) 1x535 Kevin 2x500(PR) Tim 1x465 (tied gym PR) Abs x some

Truck Loading

Thanks to Tim, Kevin, and Mark for loading the back of the gym into Tim's truck for the trip to the Emerald Cup tomorrow!

5/5/5 Bench

SSB Squat
3x300,345,390

Bench
5x225,255,290

Arms were killing me so I stopped there.


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5/5/5 Squat & Dead

Squat
5x300,345,390

Dead
5x320,365,415

Prowler + 90 x 10 trips

Conditioning Class

Prowler + 90 x 8 trips

Hill Sprints x 8

(the class did 8, I only did 3)

3/3/3 Squat

Squat
3x320,365,410

DB Bench
15x80, 10x100,100

DB Row
20x100, 10x150,150

Location:SE 25th St,Newport,United States

3/3/3 Bench

SSB Squats
3x300,345,390

Bench
3x240,275, 7x315(PR)

Some of each:
Chins
Pulldowns
Seated Dip
Alt Curls

Prowler

Prowler + 90 x 8

3/3/3 Press / Deads

5/3/1 Full Body Phase 2
Squat
3x320,345,390
Press
3x115,130 5x145
Tim 145x10 PR
Dead
3x365,405, 7x440
Abs
5/3/1 AB circuit x 2

Conditioning Class

Hill Sprints x 8

Selkow Mile

Prowler + 90 x 6 Trips


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Deload Squat & Conditioning

Prowler + 90 x 6 trips

Squat 5x185,225,275

Post-Meet Deload Bench + Hills

Squat 5x185,225,275

Bench 5x135,185,225

Pull Downs 3x15

BIG Hill x 6 (see pic)

Prowler + 90 x 6 Trips

Squat
Press
Deadlift
Abs

Some of each with very little weight.

Location:Conditioning and post meet Deload