re: Daily Strength Check-In

Yesterday-

Gladiator Day 8:
Warmup:
30 dislocates
15 chins
25 walking lunges
50 jump rope singles
3x20 burbees

Main:
DB bench 75x10, 90x8, 102.5x4
Weighted Dips 2x6 +50
Weighted chins-25*6/5

Conditioning (10 hand release pushups, 25 70lb kettle bell swings)x 3 rounds( was supposed to be 4 rounds but on the 3rd set I tried to go unbroken and fricked myself)

Chin Ladders



Tonight

Gladiator Day 9:
Warmup:
30 dislocates
15 chins
25 walking lunges
50 jump rope singles


Main:
Front squats-215x3/3/5
DB Romanian DL-90's x 10/10
Hamstring roller with black band- 12/12 ( was supposed to be sled drags but mosquito guy came spraying right when we were about to set up, said frick it.

Conditioning heavy bag x 45 seconds for 4 rounds
Jump rope-200 single jumps

Pullup Ladders


Goals are to be under 10%bf at the end of this program and hit the following

a true 20 rep dead hang chins

75+ pushups in 2 min

mile run under 8 min

65 burpees at the 3 second pace

15 dips with 50lbs on

Front squat-225 x 5

Press 175 x 1

Those are realistic and difficult goals at that bodyfat % as that puts me around 180lbs. Will move onto gladiator phase 2 after this.

So far I like the program but frick it's conditioning every night. shite gets old.