September 13 - Back Accessory
Had some rare spare time between morning and night classes at the academy, so I seized the opportunity and did a quick accessory workout in the small gym on campus.
Chin Ups - 3 sets of 5 with just BW, !75 ultra slow negatives Neutral Grip Pull-ups - 4 sets of AMRAP with bodyweight Mini Band Pull Aparts - 2x25 Micro Band Scarecrows - 3x10 H-Rolls - 3x10 Seated DB Hammer Curls - 5x10 Dragon Flag Negatives - 5x5
Knocked this workout out in under an hour.
September 17 - Squat / DL
Single Leg Dumbbell RDL (DB's in both hands) 55's 5x10
2" Sumo Block Pulls Worked up to 495 10x1, EMOM.
Cambered Bar Squats Worked up to 495 8x2
DB Reverse Lunges 4x10 up to the 100's per hand
GHR's with Bands 4x10
Pulldown Abs 50 total reps
