Warmup: Foot MFR, Toe Pulls, Lat and Chest Stretch in Cage, Pressups, 2.0, 1st Position, 24kg Swings and Snatches, For/Back Carioca Skipping
Bench Press (TPB, Thumb/Thumb+ off the smooth)
235 x2, x3, x5
235 x2, x3, x5
–Paused the Double and Triple
235 x2, x3, x5
–Paused the Double. Wrist Wraps on the Triple and 5.
Batwings (Powerblocks)
75 10x10s
KB Press (Left before Right)
28kg 2×2, x3, x5
–Only got 4 on the first set for 5.
–2nd round got all the reps, but didn’t like the form.
24kg x2, x3, x5
Birdogs
3×8
–After each 2-3-5 of KB Press
Bar Complex (BORx3, Cleanx3, Pressx3, BSx6, GMx3)
105 5x
–Didn’t bring my book with me, so I have no clue if this is what I’m supposed to do or not today.
Squat (Chuck’s, Rehbands)
95×30
115×30
–More annoying than challenging.
–Focusing on eye tracking with the light weights.
This was a lot of volume.
Dan John makes it sound all simple, but the first 3 days are easily an Accumulation Block.
