Rts gi/w4d4

Waking weight after nights: 194

Hip circle

RDL’s

Rack pulls: x3@9

135 x 5

225 x 3

315 x 3

405 x 3

465 x 3

495 x 3 @7 vid

525 x 3 @9.99 vid

495 x 3 @9

Dips: (replaced JMpress) x6@9

BW x 10

+50 x 6

+75 x 6 @7.5

+85 x 6 @8.5

+75 x 6 @8.5

Narrow landmine row: x6@9

50 x 6

75 x 6

100 x 6

125 x 6

150 x 6@7

165 x 6 @8.5

165 x 6 @9, drop to 110x6

Dun:

Notes: decent workout, hit a 20lb PR on rack pulls, that sheet was heavy. 495 moved like butter.

Switched out JM press for dips, cause...

JM press sucks donkey ballz.

Rows were fast as I had to get the boys off the bus.

End of week 4, program switches to 3x a week now and plan on busting some big PR’s in the next 4 weeks!

https://instagram.com/p/Bgo2gFfAKhl/