12/23 Wed

B (Wed)
Wednesday 23 Dec 2020, 12:00

Chin Up
Set 1: (+7.5 lbs) × 15
Set 2: (+12.5 lbs) × 11
Set 3: (+12.5 lbs) × 11
Set 4: (+12.5 lbs) × 11
Set 5: (+12.5 lbs) × 10

Inverted Row
Set 1: 18 reps
Set 2: (+5 lbs) × 10
Set 3: (+5 lbs) × 11
Set 4: (+5 lbs) × 11
Set 5: (+5 lbs) × 11
Note: Maybe swap this lower to rest the arms between pullups and rows

Hanging Hamstring Curl (Rings)
Set 1: (+10 lbs) × 15
Set 2: (+10 lbs) × 15
Set 3: (+10 lbs) × 13
Set 4: (+10 lbs) × 13
Set 5: (+10 lbs) × 14
Note: Moved up because rings already out and give arms a break
Note: Add one set per week for 4 weeks if last in rep range

Push Up
Set 1: (+25 lbs) × 18
Set 2: (+25 lbs) × 15
Set 3: (+25 lbs) × 13
Set 4: (+25 lbs) × 11
Set 5: (+25 lbs) × 11
Note: Add one set per week for 4 weeks if final set in rep range
Note: Using blocks for ROM with vest

Ab Wheel
Set 1: (+7.5 lbs) × 12
Set 2: (+7.5 lbs) × 11
Set 3: (+7.5 lbs) × 12
Set 4: (+7.5 lbs) × 13
Set 5: (+7.5 lbs) × 10
Note: Add one set per week for 4 weeks if last in rep range

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 15
Set 2: 10 lbs × 15
Set 3: 10 lbs × 15
Set 4: 10 lbs × 14
Set 5: 10 lbs × 9
Note: Add one set per week for 4 weeks if last in rep range

Walking Lunge
Set 1: (+35 lbs) × 25
Set 2: (+35 lbs) × 25
Set 3: (+35 lbs) × 22
Set 4: (+35 lbs) × 21
Set 5: (+35 lbs) × 18
Note: Add one set per week for 4 weeks if last in rep range

Workout notes: chins 10-15
ring row 10-20
pushup 10-20
Lunge 15-25 (swap for sprints Sat)
hamstring curl 10-15
ab wheel 10-20
reverse fly 15-30
with Strong
https://strong.app.link/ruD43XRsMcb