7/31
Mcgill big 3
McGill Curl-up – 4 x 10sec hold / 5sec Rest + 3 x 10sec hold / 5 sec rest + 2 x 10sec hold / 5 sec rest (between sets of 4/3/2 rest 20-30sec)
Rotating Elbow Plank – 5 sets x 10sec middle / 10sec left / 10sec right / 10sec middle; Rest 20-30sec between sets
Bird-dog – 5 x 10sec hold left / 5sec Rest / 10sec hold right / 5sec Rest
+
A – Bottoms up front squat from rack/pins/blocks x 1.1.1, rest 10 sec/3 min x 4 sets
245-255-265-275
B – Strict press cluster x 1.1, rest 12 sec/2 min x 3 sets (add load from last week)
147×2. 150×1
C – Wtd pullup cluster x 1.1, rest 15 sec/2 min x 3 sets (add load from last week)
80 across
D1 – Strict press x 3 @ for speed @ 60-70% of 1RM, fire fast off shoulders without using legs/hips, rest 1 min
115
D2 – Banded pullups for height x 4-5 with 3 sec hold at extension in bottom of each rep, rest 1 min x 3 sets
done