**#TripleExtension**

Reminders:

1) Please make sure to continue to monitor your resting heart rate (BPM) upon waking every morning.

2) Stay on top of your recovery and listen to your body. We’re entering into an intense 5-week cycle, and if you don’t stay 2 steps ahead of your training, it will eat you up.

3) We are creeping closer to competition season. How do you stack up? Are you doing what you need to do to reach your goals?

**Week 17 Training: 13.10.31**

**Strength**

A1. 2×5: Deadlift @ 89% – E2M

A2. 2×5: Bench Press @ 89% – E2M

*Notes: Alternate between your sets of deadlifts and bench presses. This means that you will need to be warmed up to 85% on both before you begin. Start a new movement every 2 minutes. *

**Auxiliaries **

B1. 3×8/8: Barbell Box Step-Ups @ 24″/20″ – Front Rack – Moderate Weight and Unbroken – E60S

B2. 3×8: Weighted Pronated Pull-Up – Heavy But Unbroken – E60S

B3. 3×8: Glute-Ham Raises – Bodyweight – E60S

*Notes: Start a new movement every 60 seconds and stay on the clock.*

**Durability**

*C. 15 minute sled drag @ 45/30 – 7.5 forward, 7.5 backward*

Notes: Try to make this one continuous piece without stopping. If you have to stop, make it brief. You should split up the time half and half — forward-facing and rear-facing.

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*Related*

A1) done @ 360#

A2) done @ 200#

B1) 35#

B2) BW

B3) BW

C) done …… I think Jeremy should write a paper on force needed for sled drags on different wet/dry surfaces

Deadlift – 455. This almost happened this first set.

Bench – 255.260 (4/5)

PU – 35#

Step up – 95.75.75

GHR – BW

SLED – later

Lulz

hehe

A1) 425/405

A2) 295

B1) 75

B2) 35

B3) BW

C) Tonight

A1) 325

A2) 205/ 225 (4/5)

B1) 45

B2) BW

B3) 1 GHD each set. Subbed with stuff leg dead lift

C) done

A)deads 375

B) bench 205

C1)BW

c2) 45lbs

c3) 65

A1) 355

A2) 205

B1) 25

B2) Green KB

B3) BW

C) done

A1) 315

A2) 205

B1) BW / 15 / 25

B2) BW

B3) BW

C) Done

A1) 105

A2) 95 needed a little help on the last one

B1) 35# bar

B2) BW

B3) did not do

C) done

A1) 325, 315(oops)

A2) 185

B) 45,45,60 step ups. 25 pullups. bodyweight ghd

A1. 265 (89% would have been 280)

A2. 125/130

B an C. Done!

A1. 415#

A2. 245#/ 235#

B1. 65#

B2. 35#

B3. Done

C. Tnight

A1) 335

A2) 200

B1) 45#

B2) 10#/35#/35#(4)&10#(4)

B3) Done

C) Done

A1) 365

A2) 265 (Randy helped a little)

B1) 45/unweighted

B2) BW

B3) BW

C) Done

A1) 470

A2) 185 (went light because I max benched yesterday for coach)

B) 95, 26, BW

C) Done!

Well-done!

a1) 335

a2) 200

b1) 45#

b2) 10#

b3) A couple a BW per set, the rest Straight Legged DLs

c) Done

A) 255#. So hard. I can’t wait to see what I can do when I actually get hamstrings.

B) 120#

B1-B3) done

C) done

You and me both. Mine are pathetic

A) 315

B) 160

B1) 65 B2) 10

C) done

a1) 270, then went to 255 for forms sake.

a2) 125 (little help on last reps of both sets)

b1) 20″/55, 24″/65, 24″/65

b2) 15lb db on all 3 sets

b3) 10-15-20

c) done