Week 9-2 to 9-8

Overall was a good week added some volume as I switch back to two a weeks upper lower. Will add more volume in the coming week. James was out for two of the days.

9-2

Heavy Lower Body


1 Orange Band Triple Looped In The Middle Of Bar With 3 Sec Pause At Top Of Last Lift
-Bar x15, 135 x10, 185 x5, 225 x3, 275 x3, 315 x3, 365 x3(Missed Last Pause)

Single Leg Curl 3*8-12- 50,60*2

Rack Pull 3*8-12- 185(10), 205(10), 225(9)

Leg Press 3*8-12- 3115, 405, 495

Banded KB Swing 4*15- #45

9-3

Dynamic Upper


Chest Pass Throw 8*1- 10lbs

Incline DB Bench 4*12-15- 55(17,15,13), 60(12)

Kip Pullups and Kip Dips 3*max

Seated Rows w/ Rope Handles 3*8-12- 135*3, 150

High Pulls 3*10- 85, 105*2

RVR Fly and Lat Pulldown 3*10- 30/90, 40/90, 50/90

Band Pull Apart 4*25

9-5

Dynamic Lower


Knee To Feet 8*3- 8lb Med Ball

FS w/ Orange Band 4*12-15- 135

Orange Band GM 3*8-12- 3 Sec Pause, 5 Sec Pause, 7 Sec Pause

Single Leg Ex + DBL Leg Ex Same Weights 3*10+10- 20,30,40

Bridges High Sec Hold
9-6

Max Bench

Bench w/ 6 Chains and Ring Finger On Ring
-Bar w/ No Cahins(10), Bar(3,5), 100(5), 140(3), 160(3), 180(3), 200(3), 220(3), 240(3), 260(3), 270(1)

3 Board Mid Grip
-185(6), 230(12), 275(6), 320(0)

Bar Pushups 2*12-15

Tri Pushdown To Side 5*10- 50*2, 40*3

Close Grip DB Floor Press 5*10- 50, 55, 60*3

High Rep Tri/Bi/Shrug- One Arm Pushdown/ Banded DBL Hand Hammer Curl/ 55KG Supine Shrug

Band Pull Apart

9-7 and 9-8

Crossfit Level 1 Cert: Did 2 WODs While There:
-3RFT: 15 #95 Thruster and 12 Burpees
-AMRAP 8: 8 Pushups, 10 Med Ball Cleans, 12 Situps