Conditioning

Prowler x 10 trips

Test Dead and Press

Press 1x230(PR)
Dead 1x585

Kevin hit a huge 395 Bench PR tonight.

Randy hit a nice 365 bench PR

Squat / Bench Test

Squat - worked up to 535 and missed it - no idea why it didn't feel heavy - came back and did 525.

Bench - worked up to 375 (5# all time PR).

Conditioning

Prowler x 10 trips

AM Conditioning

Prowler x 10 trips

Run

1 x Selkow Mile


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3/3/3 Press

Press
3x135,150, 8x170(PR)
T-Bar Row
20x70,95,115,115,125
Bench
10x135,180,215, 12x280(PR - beat previous 10 rep PR of 275), 10x185 (finisher of 10 reps of PWO Whopper's max)
Stronger Abs Circuit
Biceps
3 sets of 15's

PM
Buff Whopper hit a PR Bench of 315x11!!!

Prowler

Prowler x 10 trips

AM Conditioning

Trail Run

3/3/3 Deads

3x385,440, 4x495, 5x525 (tied PR)

Tim 1x465 not a PR but a perfect grinder rep fought to the finish!

Squats 5x10

SSB GM 5x10

Stronger Abs Circuit x 1

Neck x 50 reps

AM Conditioning

Trail Run

AM Conditioning

1 x Trail Mile

Conditioning

Prowler x 9 trips

3/3/3 Bench

Ric 5x320

308 class Kevin "Pre-Workout Whopper" Barker 9x320(PR)

AM Run

Trail Run x 1

922

3/3/3 Squat

Squat
3x355,405,455 1x505

Trap Bar Deads
5 sets of 10

Stiff Leg Deads
5 sets of 10

Neck Harness x 50 reps

Abs

Conditioning

Hill Sprints x 10
Selkow Mile x 1

Conditioning

Hill Sprints x 8

Selkow Mile x 1

5/5/5 Press

Press
5x135,140, 10x160(PR)
Tim 160x7(PR)

T-Bar Row
100 total reps

Bench
4 sets of 10 reps + 17x225(tied PR)
Tim 10x225(tied PR)

Stronger Abs Circuit x 1

Biceps
3 sets of 10

Prowler

Prowler x 10 Trips


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5/5/5 Deads

5/5/5 Deads
5x365,415,470

SSB Squat
5x165,205,245,245,245

SSB GM
5x10x135

Stronger Abs Circuit x 1

Neck Harness
25,25x30#

5/5/5 Bench

Bench
5x230,275,305

Press
5 sets of 10

Pull Ups
3 sets

Pull Downs
3 sets of 10

Stronger Abs x 1

Curls
2 sets of 10