Still sick but feeling a lot better

Sick today didn’t go

Sick today didn’t go

Today my group did legs and started with squats

50 percent on 145, 70 percent on 205, 75 percent on 220 pounds and 80 percent on 235 pounds

Then 3 sets of ten on sumo deadlifts with 136 pounds

Then 3 sets of ten on hamstring curls with 150 pounds

Then 3 sets of ten on split squat with 30 pounds

Then 3 sets of ten on calf raises with 520 pounds

Then 3 sets of ten on box jumps and a 12 min cardio

Then a 20 min wod on a declining ladder

And 3 sets of ten on declining sit-ups

Today my group did push and started with push press

50 percent on 60 pounds, 70 percent on 90 pounds, 75 percent on 95 pounds and 80 percent on 100 pounds

Then did 3 sets of ten on incline press with 95 pounds

3 sets of ten on front shoulder fly on 15 pounds

3 sets of ten on overhead tricep extension with 144

Then flat dumbbell flys 30 pounds and 3 sets of ten

Then 3 sets of ten on tricep push down on 180 pounds

And 12 min cardio

Then did a 20 min wod and finished with 3 sets of 30 seconds on battle ropes

Today my group did lower

Started with deadlifts and did 140 pounds on 50 percent, then 190 pounds on 65 percent, then 205 pounds on 70 percent and 210 pounds on 75 percent

Then 3 sets of ten on front squats with 360 pounds

3 sets of ten on dumbbell lunges with 30 pounds each side

Then 3 sets of ten on hamstring curls with 140 pounds

Then 3 sets of ten on ghd extensions with 50 pounds

Then 3 sets of ten on calf raises with 590 pounds

And a 12 min cardio

Then did the workout if the day and did two finishers 3 sets of ten on ball slams and 3 sets of 40 seconds on planks

Today my group did upper and started with bench press

I did 50 percent on 75 pounds, then 65 percent on 105 pounds, 70 percent on 115 pounds and 75 percent on 120 pounds

Then 3 sets of ten on incline chest fly with 30 pounds each side

Then 3 sets of ten on military press with 45 each side

Then 3 sets of ten on shoulder fly with 20 pounds each side

Then bent over rows with 90 pounds for 3 sets of ten

Bicep curls for 3 sets of ten with 30 pounds each side

And 3 sets of ten on tricep dips

And a 12 min cardio

The did a 35000 challenge and finished in 38.30 minutes

Today my group did upper and started with bench press

I did 50 percent on 75 pounds, then 65 percent on 105 pounds, 70 percent on 115 pounds and 75 percent on 120 pounds

Then 3 sets of ten on incline chest fly with 30 pounds each side

Then 3 sets of ten on military press with 45 each side

Then 3 sets of ten on shoulder fly with 20 pounds each side

Then bent over rows with 90 pounds for 3 sets of ten

Bicep curls for 3 sets of ten with 30 pounds each side

And 3 sets of ten on tricep dips

And a 12 min cardio

The did a 35000 challenge and finished in 38.30 minutes

Today my group did pull and started with cleans

50 percent on 70 pounds, 65 percent on 95 pounds, 70 percent on 105 pounds and 75 percent on 110 pounds

Then did 3 sets of ten on pull ups using green band

Then 3 sets of ten on barbell curl with 55 pounds

Then 3 sets of ten on seated row with 90 pounds

3 sets of ten on hammer curl with 25 each side

And 3 sets of ten on upright row on 144 pounds

And a 12 min cardio

Then did a 4 min 4 round amrap and finished with 5 laps of waiter walk relay with 35 pounds

Today my group did legs

Started off with front squats and did 50 percent on 130 pounds, 65 percent on 170 pounds, 70 percent on 180 pounds and 75 percent on 200 pounds

Then did 3 sets of ten on sumo deadlifts with 155 pounds

3 sets of ten on hamstring curls on 130 pounds

3 sets of ten on split squat, 30 pounds each side

3 sets of ten on calf raises with 520 pounds

And 3 sets of ten on box jump

Then did a 12 min cardio and did a interval workout at the end