RTS Block 10. Week 2. Day 3.

sRPE @7

BW - 225

TnG Deadlift  - 

-    325X6 @6.5

-    (90 sec. rest) 280X6, 6, 6, 6, 6, 6 (Vol.PR) @4.5/7

Cambered Bench (2 min. rest) - 137.5X8(PR), 8, 8, 8, 8 @~7.5

Front Squat - 

-    170X5, 5 @6

-    175X5 @7

BB Rows - 160X8, 8, 8, 8 @7.5/9.5

super-set with

Machine OH JM Press - X14, 11, 9 @~9

Late for Friday night plans so skipped conditioning. 

RTS Block 10. Week 2. Day 2.

sRPE @ 6.5

BW - 224

Hack Squats (90 sec. rest) - 75X10, 10, 10, 10 @5.5/9.5

Dips (90 sec. rest) - BWX10, 6, 5, 5, 5, @9/8

PBN - 65X8, 8, 8, 8 @6.5/9.5

Walking Lunges - BWX7, 7, 6 @6/6.5

GHR Sit-Ups - BWX10, 7, 7 @9/7

super-set with

GHRs - BWX11, 8, 7 @~7

Stationary Bike - S.I.T.; 12 minutes

RTS Block 10. Week 2. Day 1.

sRPE @7

BW - 225

High Bar Squat (90 sec. rest) - 

-    265X6 @6.5

-    230X6, 6, 6, 6, 6, 6 @4.5/5.5

TnG Bench - 135X10, 10, 10, 10 @6/8.5

Tempo 0-3-0 Bench - 177.5X2 @7.5

RDL (90 sec. rest) - 185X10, 10, 10, 10 @6.5/9

Chin-Ups - BWX3, 3, 2 @8.5/9.5

super-set with

Push-Ups - BWX11, 8, 7 @9/10

Stationary Bike - S.I.T.; 12 minutes

Same workout much easier in week 2.

RTS Block 10. Week 1. Day 3.

sRPE @7.5

BW - 227

TnG DL (90 sec.rest) - 

-    315X6 @6

-    275X6, 6, 6, 6, 6, 6 @4.5/5.5

Cambered Bench - (120 sec. rest) - 135X8, 6, 5, 4, 4 @7/8

Front Squat - 180X5, 5, 5 @7/7.5

BB Rows - 155X8, 8, 8, 8 @7/9.5

super-set with

Machine OH JM Press - X15, 11, 10 @~9

Stationary Bike - S.I.T.; 12 minutes

DOMS not bothering me nearly as much today.  Long session though.

RTS Block 10. Week 1. Day 2.

sRPE @8

BW - 225

Hack Squats (90 sec. rest) - 70X10, 10, 10, 10 @6/9

Dips (90 sec. rest) - BWX7, 6, 5, 5, 4 @7/8.5

PBN - 65X8, 8, 8, 8 @7/8.5

Walking Lunges - BWX6, 6, 6 (per leg) @6

GHR Sit-ups - BWX6, 8, 8 @7/8.5

super-set with

GHR - BWX10, 8, 8 @7.5/8

Stationary Bike - S.I.T.; 12 minutes

DOMS from prior session severely hampered performance on Lunges and GHRs.  

RTS Block 10. Week 1. Day 1.

sRPE @8

BW - 228

High Bar Squat - 

-    285X6 @8.5

-    225X6, 6, 6, 6, 6, 6 @4.5/6

TnG Bench -

-    135X10 @6

-    137.5X10 @7

-    140X10, 10 @8/9.5

030 Bench - 175X2 @8

RDL - 

-    185X10, 10, 10 @5.5/8.5

-    155X10 @8

Chin-Ups - BWX3, 2, 2 @~9

super-set with

Pushups - BWX10, 7, 7 @10

First session back after a week off.  Expect some of these numbers to go up slightly and/or RPEs to come down.  But the main point of this block is variety and getting a lot of work into a shorter period of time, so absolute loading isn't really the goal. 

Post Meet Pivot Week 1. Session 3.

sRPE @6

BW - 226

Deadlift - 345X1, 1 @~5.5

Press - up to 140X1 @10

Toes-to-Bar - BWX4, 4 @~8

Stationary Bike - S.I.T.; 10 minutes