top of page
Search

Strength / Thu, Sep 25

Week 4 / Day 2 (Deadlift & Push)


Warm-up

-20/30 Cal. Bike

-10 Inch Worms

-20 Banded side steps

-20 KB Swings (ligth)


A) Bench Press & Deadlift

10-8-6-4-2

-Bench Press (@ 105% from last weeks)

-Deadlift (@ 110% of last weeks)

-rest as needed


B) Accessory #2

3-5 Sets of:

-10 KB Swings (as heavy as possible)

-10 Single Arm DB Strict Press/each arm

-rest as needed


C) Stretching

-1min Wall Chest Stretch

-1min Pigeon Each Lefg

 
 
 

Recent Posts

See All
Strength | Jan 20-24

WEEK 3 — DAY 1 (Squat + Clean) A) Back Squat 5×4 @ +5–10 lbs from Week 2 (heavier, all reps controlled) B) Hang Power Clean 5×3 Build to a strong, fast set (no misses) C) Bulgarian Split Squat (DB) 3×

 
 
 
CrossFit/ Jan 19th-24th

Martin Luther King Jr. Regular Schedule Saturday Jan 24th 7:30am-8:30am Coach Mike. One Class this Saturday. Coach Ivan will be out of town. The gym will be closing at 8:30am. Sorry for the inconvien

 
 
 
Strength / Jan 13-17 Week 2

WEEK 2 — DAY 1 (Squat + Clean) A) Back Squat 5×5 @ Week 1 weight +5–10 lbs (or +2–3%) B) Hang Power Clean 5×3 Build each set if technique stays clean C) Bulgarian Split Squat (DB) 3×8 each leg Slightl

 
 
 

2 Comments

Rated 0 out of 5 stars.
No ratings yet
Add a rating
Debbie
Sep 26, 2025

Bench Press

10-8-6-4-2-1

65/70/75/85/95/100


Deadlifts

10-8-6-4-2

105/125/135/145/155


Like
Glen Kim
Sep 25, 2025
Rated 5 out of 5 stars.

bench press 10-8-6-4-2

65 80 100 115 130(x)


deadlift 10-8-6-4-2

105 135 165 185 205


4 sets

10 kb swing

44 lb


10 single arm db strict press

20 lbs

Like
bottom of page