OCT 20-24 Push-Pull-Legs

SATURDAY OCT 20

5 sled pushes, working up to 180lbs, about 30 yards

Then a fun little "relay" with my husband: one of us pushed the sled 15 yards, then we switched and went back and forth like that, using 90 added lbs.

MONDAY OCT 22 PUSH

1)Bench press: 95x6/110x4/110x4/95x8 (weak because I haven't done these lately)
2)Push press: 85x8/8/8
3)1 arm press: 30x6/30x6/30x6/25x9
4)Pushups on handles
4a)Lateral raises: 3x10
4b)Pushdowns: 3x15
Seated calf raises, ball crunches

TUESDAY OCT 22 PULL

1)Hang Power cleans: 105x3/3/3
2)Pullups Neutral grip: 2-4-6-6-4-2
3)1 arm DB row: 60x8/55x10/50x12
4)Seated Cable Row: 75x12/75x10-8-7(rest pause)
5)DB bicep curls/pull aparts

WEDNESDAY OCT 23 LEGS

1)Squat jumps
2)Squats: 155x5/165x5/135x10
3)BB Glute Bridge: 135x10/155x8/175x6/175x6
4)Blug. Split Squat: 50x10/50x10(BB)/40x9(DB)
5a)RDLs
5b)Smith machine calf raise
Jump rope/ball pikes