Foam Rolling
- 10 minutes
L-Sit Chin Up
Fat Gripz. Done throughout the workout.
- Body weight (~200 lb): 5,5,5
Heavy Bag and Jump Rope
1 minute rest in between rounds.
- Jump rope: 3 minutes
- Jump rope: 3 minutes
- Jump rope: 3 minutes
Front Squat
- 45 lb: 20
- 140 lb: 5
- 230 lb: 3
- Slipped off my shoulders on the 3rd rep. Was able to re-rack the bar though.
- 280 lb: 1
- 320 lb: 1
- 330 lb: 1 *PR!
- 1RM I think.
- 350 lb: MISSED
- Bar rolled off my shoulders onto the safeties at the bottom of the squat.
- 240 lb: 3,3,3
Neck Training
Using the Ironmind neck harness and low pulley attachment.
Neck Extension (Harness)
- 30 lb: 20
- 60 lb: 20
- 110 lb: 8
- 70 lb: 15
- Drop set. Done right after last set of neck side flexion.
Neck Flexion (Harness)
- 30 lb: 20
- 60 lb: 20
- 110 lb: 8
- 70 lb: 15
- Drop set.
Neck Side Flexion (Harness)
- 30 lb: 20
- 50 lb: 20
- 80 lb: 8
