Bench/FS

Simple 6

BP:
WU:  135x3, 185x3, 225x3
245x8@8 - this set kind of freaked me out with how easy it was.  I was looking for 5.
275x5@9 - continuing the trend of being able to handle more than I expected.  I was hoping for 3.
225x12@9 - felt good.  My rep PR here is 15 for the last 2 years.

Push Ups:  50 reps for time.  5:24.  I blew myself out on the first set, it looked like:
21, 4, 5, 5, 3, 2, 3, 3, 4
-not a good time, IMO.

Chin ups:  20 reps for time: 5:51  5, 3, 1, 1, 3, 2, 1, 2, 2

Front Squat: 
45x5, 135x5, 185x5, 225x5
-taking it easy.  225 was strong and fast

Long Cycle C&J (2 16kgs)  3 sets of 20 reps, 1:30 rest in between
Jump rope:  30s on/30s off:  2Feet-90, AltFeet-87, Rfoot-67, Lfoot-66, 2feet-87
(number represents jumps)

Prehab:  TKEs, suspension face pulls
Grip:  supergripper + light block weight holds

Comments

[Dominic Sirianni]

Is the number following the ampersand your perceived exertion? Probably not from the note - what does it stand for?

[mick]

This is all good. I might recommend one leg deep knee bends and plain high rep deep knee bends. Along with some good info for weight control. Gain or lose muscle mass.

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Hope This helps. Keep up the good work.

[Drop Suspension]

It's a good blog in here. Keep up the good work!