News

Tuesday Night Training @ Rochester Performance Gym (11/13/18)

(Week 1, Day 1) 

Warmup 

Foam Rolling 

Low Box Squat w/ Duffalo Bar 

Bar x 10 reps x 2 sets

(Add 140lbs chain)

Bar x 5 reps x 2 sets 

150lbs x 2 reps x 2 sets 

(Add Overkill briefs)

240lbs x 2 reps 

330lbs x 2 reps

420lbs x 2 reps

470lbs x 1 rep

500lbs x 1 rep

Sumo Deadlift (Briefs)

(Off 3” blocks)

225lbs x 2 reps

315lbs x 2 reps 

405lbs x 2 reps

495lbs x 2 reps 

585lbs x 1 rep

640lbs x 6 reps (pr)

Bent Over Barbell Rows 

225lbs x 5 reps

275lbs x 5 reps

325lbs x 5 reps

Pulldowns Abs w/ Doubled Orange Band 

25 reps x 4 reps

Bodyweight has been between 190-193.