Wed Dec 11

Wed Dec 11

part 1

A- alt EMOM x5 rounds (10min)

1- 5 cgbp 225lb

2- 5 squat- 225/ 245/ 265/ 285/ 305lb!

B- 10min establish squat and cgbp max

1- cgbp- 280lb

2- squat- 345lb (350, not full depth)

C- alt EMOM 5 rounds (10min)

1- 10 (5ea) oh bb stepups 95lb/20"

2- 5 Arnold tricep ext 85lb

D- dips- 45(5)/ 90(4)/ 135(3)/ 180/ 185(f)

part 2

24min on bike, lvl 16

30s 100+ rpm

30s 70 rpm

~332 Cal, 10.3mi

cgbp- happy abt consistency at 225 as well as max... trying to get back to where it was...

squat- happy with 305 x5, felt strong, no tweak at this weight, but on heavier lifts def felt glut med... 

oh stepups- working on narrower grip- coming along...

dips- close to PR, couldn't lock it out...

bike- better than last week... good session, gd rpms... quads loved it...

~gm2