Prog IV - Day 3 (July 23rd)

Open-

Max Deadlifts.

warm up- 8 reps with 110 lbs on BB

1 set 0f 6- 120 lbs

1 set of 3- 140 lbs

1 set of 3- 160 lbs

1 set of 3- 180 lbs

1 set of 2- 190 lbs

1 rep- 200 lbs

1 rep- 205 lbs

In between DLs did some Push presses (5 sets of 5- 50 lbs on BB, last set with 60 lbs)

Squat Rows -3 sets of 12reps, 180 lbs

Turkish Get Ups/Windmills/jump rope. Throw a windmill in at the top of each Turkish Get Up. Do these for 1 minute. After 30 seconds of rest, switch to jump rope for a minute. Repeat the whole thing 3 times.

Was able to 2 TGUs per side in a little over a minute.
30 lbs DBs
Did not use the rope but did similar jumps (110/minute)

Some shoulder exercises
15 mins on Stationary bike.

Release