A1. Deadlift @30×1; 4×8; Rest 60 seconds
80kg, 90kg, 100kg, 105kg (this was a struggle!)

A2. CGBP @30×1; 4×8; Rest 60 seconds

95#, 105#, 115#, 115#

B1. Barbell glute bridge; 4×8; Rest 60 seconds

120kg, 125kg, 130kg, 135kg, 140kg 

B2. Pendlay Row; 4×8; Rest 60 seconds – https://www.youtube.com/watch?v=60C0TjKR9dE

40kg, 50kg, 55kg, 60kg these last two reps were a bit jerky! 

C1. Bear Crawl; 4×10 meters; Rest 60 seconds


C2. Burpees; 4×10 AFAP; rest 60 seconds


This was a good wko. My L ankle and knee are kind of bugging me today. I used the sling shot around my legs for the flute bridges way harder! 

Oh and I’m down to 179.6 today πŸ‘ŒπŸΌπŸ‘ŒπŸΌπŸ’₯ I think that’s about 7 pounds 😊


2 thoughts on “2015-08-23

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