Thursday 5 AM Lifting Class
Today was the final week that we are off the bands and just doing some heavy lifts.

Box Squats^
1x 5 @ 70% of 1RM

1x 5 @ 75% of 1RM

1x 3 @ 80% of 1RM

1x 1 @ 90% of 1RM

[195 lbs, 205 lbs, 220 lbs, 247 lbs]

Bench Presses^
1x 5 @ 70% of 1RM

1x 5 @ 75% of 1RM

1x 3 @ 80% of 1RM

1x 1 @ 90% of 1RM

[130 lbs, 140 lbs, 150 lbs, 170 lbs]

^Alternate between Box Squats and Bench Presses with 1-2 minutes between sets.

Auxiliary Work
4x 8 Weighted Back Extensions with 35 lbs plate.
4x 10 Reverse Hypers (not able to do)

Worked on rowing form for a while … would have done the other auxiliary exercises but I’m still a few days away from being able to wear a shoe and the reverse hypers pads land right on my ripped up heel.