23/2 Legs with Oscar

72.45

Superset:

Leg press 

80

160

200

Walking lunges

12+

Walking lunge

20 1x20

30 2x20

Bike

Supported pistol squat

3x10

22/2 Shoulders 

Seated DB press

20 10/10/4/9/6 (15 min)

Seated DB laterals

4 1x20

6 3x15

Slight forward lean while seated. No pinching shoulder blades. Slight elbow bend. No clunking if starting from hammer hold. 

Standing cable rear fly C5

5 2x10

10 13/10

5 1x15

Pendlay row

50 1x10

65 2x10

HS lunge machine shrug

20 2x12

25 2x15

Orange band pull ups

0:00 10/10/5

6:00 6/5/5/5

13:00 4

Finished 50 reps in 14 minutes. Next time use a lighter band. 

Leg raise

3x20

19/2 Deadlift with Oscar

72.8

Deadlift

60 3x15

SLDL (1 plate deficit)

60 3x10

4 riser hypers

4x10

18/2 Chest with Oscar / Bicep

Bench

40 8/10

50 10

Cable crossover

12.5 3x10

Bike

3 min

Vault push up

4x20

OHP

20 3x

Superset: 3x

Seated dumbbell curls

7.5 10

Hammer curls

5 10

Preacher curl (short bar)

5 each 6/8/6

17/2 Shoulders

Seated DB press

20 10/8/7

Standing DB laterals

5 3x20

Slight forward lean. Slight elbow bend. No clunking if starting from hammer hold. 

Standing cable rear fly C5

5 1x20

10 2x13

Pendlay row

50 1x10

60 2x10

HS lunge machine shrug

30 2x10

14/2 Squat with Oscar

73.5

Squat

60 2x10

80 1x9

Leg press

160 4x12

Box jumps x20

50+ secs

43 secs

41 secs

Plank

1 min

3/2 Squat

Squat

100 4x2

80 6

80 5+2

Weights spin on bar. 

Deadlift 

120 1+2

100 7/5

Good morning 

20 10

40 3x10

Pull ups (in between)

5x5