Yano's old man lifts such and so forth

[Yano]

https://www.youtube.com/watch?v=WZRnyJlt...rt_radio=1



​June 14 '25 - Iron Abyss / Hatfield Fusion

CAT Squats and Accessories

197.7 bodyweight

2460 cals headed to 2800 - late post not a feeding frenzy

30 min cardio - Stat bike 8 miles uphill - 128/130 bpm



How best to sum up the days events.

Ahhh yes , in the word's of the great American stoic philosopher - Theodore "Ted" Logan - " Excellent !! "



Damn solid day today , holy shit it's nice to able to move a bar with some purpose again not just intent.



​Pushed main mover a bit , speed kept up , bar traveled well , hips were with it, chest felt good right til the end of the day.



Stretches -

1

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

2

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

3

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

SKWATZZZZ - CAT - SSB - R2D2 - AFLCIO an all that good shit - Bands - Chains - 85 in bands at the top 45 at the bottom - 70lbs of chains with the added shit 1 inch plates -

Warm ups - ebx5 ebx5

Progression - bands x2 - bands/chainsx2 - 150/bands/chainsx2 - 200/bands/chainsx2 - 240/bands/chainsx2 -

Working Sets - grouped singles 1/1 - up the ladder

290/85/60 x1 x1 - 310/85/60 x1 x1 - 330x/85/60 x1 x1 350/85/60 x1 x1* 495 at top exceeds WR for my bracket by 10

360/85/60 x1 x1* 505 at top

370/85/60 x1 x1* 515 at top - first sign of speed drop called it



Final single - 515 at the top - 197.7 bodyweight

https://streamable.com/mbx7x2



Anderson Squats - SSB - Fusion Wave - moved real well today

Working Sets - 240x5 - 290x4 - 310x3 - pushed 330x2



Seated GM - SSB - Fusion Wave - Wave Complete - Begin New

Working Sets - 290x5 - 310x5 - 330x5



Front Squats - SSB - Fusion Wave - felt good until last rep just dull ache from the healing no actual pain -

Working Sets - 150x5 - 200x4 - 240x3



TBar Rows - Short Fusion Wave

Working Sets - 160x5 - 190x3 - 210x2 - 220x1



Abs - Paloff Press - double looped red minis - 4 sets of 20

[Yano]

https://www.youtube.com/watch?v=Z1Najo_8...rt_radio=1



June 16 '25 - Iron Abyss / Hatfield Fusion

Dead Monday and Accessories

197.9 body weight

1220 cals headed to 2800

30 min cardio - stat bike uphill - 8 miles - 126/128 bpm



Today felt proper. Groovy. Right on. Felt good and felt strong.



I am Godzilla and today the platform was Japan.



Good speed , good head , good fire , I got no complaints. Short wave for the win. Everything kept its pop and snap right til the end.



Final rep on deads at 530 moved slow but not a grinder at all , didn't fly , just a nice solid rep that felt on point. That ties my WR and it feels good having it move like that , onward n upward we go.



​Chest felt good today with no real noticeable ache and the elbow felt good up until the last set of underhand low rows , not bad just letting me know i'm alive.



Stretches -

​A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

​B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

​C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Deadz - Fusion Short Wave

Warm ups - ebx5 ebx5

Progression - 135x5 - 225x5

Working Sets - 315x5 - 375x3 - 425x2 - 475x1 - 530x1



Rack Pulls - Fusion Wave - Hole Below Knee

Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2

Working Sets - 470x5 - 530x3 - 575x2



Deficit Deads - Fusion Wave - 3" def

Progression - 135x2 - 225x2 - 315x2 - 405x2 - 455x2

Working Sets - 420x5 - 425x3 - 450x2



SDL - Fusion Wave - Floor To Hole Below Knee

Progression From Floor - 135x5 - 225x5 315x5

Working Sets - 1st hole 370x5 - 2nd hole 395x4 - 3rd hole 420x3



Lat Pulldowns - Long Fusion Wave

​Working Sets - 110x10 - 120x10 - 130x10 - 140x8 - 150x6



Underhand Low Cable Row - Long Fusion Wave

Working Sets - 90x10 - 100x10 - 110x8 - 120x7 - 130x6



Abs - Bent Leg Lifts - 4 Sets of 40

[Yano]

https://www.youtube.com/watch?v=jTA7nMSg...rt_radio=1



June 17 '25 - Iron Abyss / Hatfield Fusion

​PAP Bench Tuesday and Accessories

198.3 bodyweight

1160 cals headed to 2800 for the day

30 min cardio - stat bike uphill - 8 miles 126/128 bpm



Short waves for the fkn win baby !! WOOOOOOOOOOOOO!



Brutal , precise and just no fkn around I am really liking this.



Bar moved well , good speed for heavy work , good pop , need a bit of work on mid drive , some pin work should fix it , fast off the chest then under big load i seem to miss a gear mid point have to downshift and the lock outs strong .. pins bands n chains ... no worries



Got a good sense of where the waves need to start , I was a little over zealous planning 30 lbs jumps for bench work .. the best laid plans of mice and men eh ?



Incline is lacking so that's going to be 10lb jumps , Decline is better off and able to handle 20.



Concerns me in the least , that's why we work waves and rotate accessories , that will come to pass soon enough, I never was a big or very good bencher so I expect a few bumps along the road.



Stretches -

Band Press 2x10

Band Pull 2x10

Cable Tri Press down #10 2x10

Cable Face Pulls #10 2x10

Band Y Raise 2x10



Lifts -

Bench - PAP Work (realize I haven't been listing this)

Warm up - ebx5 ebx5

Progression - 135x3 - 155x3

Working Sets - 170x5 - 205x3 - 230x2

PAP Singles - 4 ExPushups 255x1 - 4 ExPushups 290x1



Pin Press - Wide Grip - Fusion Wave - Full Rom at Chest - Dead Stop

Working Sets - 195x5 - 215x4 - 235x3



Incline Bench - Wide Grip - Fusion Wave

Working Sets - 235x5 - 245x3 - 255x2



Decline Bench - Wide Grip - Fusion Wave

Working Sets - 235x5 - 255x3 - 275x2



JM Press - Fusion Wave

Working Sets - 150x5 - 165x5 - 180x4



Delts Raise - 4x12 - 15x12 - 20x12 - 22.5x12 - 25x12



Hammer Curls - 4x12 - 25x12 - 30x12 - 35x12 - 40x12



Abs - Standing Cable Crunches - Progressive Fun

65x20 - 70x20 - 75x20 - 80x20

[Yano]

[MEDIA=youtube]BuyFhOIA-bE, list: RDBuyFhOIA-bE[/MEDIA]



June 18 '25 - Iron Abyss / Hatfield Fusion

PAP Squats and Accessories

197.7 body weight

2155 cals headed to 2800 for the day - big lunch

8 miles cardio - state bike uphill - 30 min 126/128 bpm



Today just kicked fucking ass .. to quote some movie or book or whatever the fuck it was,, Stella got her groove back !!!



Today was pure money , like a Goddamn dream sequence everything just lined up.

Main mover went real well , top single at 425 had full ROM steady and controlled, it didnt pop right up but it sure wasn't a grind either. Solid rep for that weight.



The "Reverse Andersons" Top Down style went well , first double was 5 inch ROM second was 7" and that popped up like toast.



Everything else went good , heavy and solid just like it should nothing too easy but nothing that felt like death. Just a happy day CNS surfing. Chest n rib feel solid again , I got nothing to complain about.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - Comp ROM - SSB - Fusion Wave

Warm ups - ebx5 ebx5

Progression - 150x3 - 200x3

Working Sets - 245x5 - 295x3 - 335x2

PAP Singles - 4x15" Box Jumps 370x1 - 4x15" Box Jumps 425x1



Reverse Anderson Squats - Top down to pins - limited rom progressive - SSB - 2x2

Progression from squats - 5" ROM 475 x1 x1

Working Sets - 5" ROM 515x2 - 7" ROM 515x2



Anderson Squats - Bottom up - Full Rom - SSB - Fusion Wave

Progression - 150x2 - 200x2 - 240x2

Working Sets - 290x5 - 310x4 - 330x3



Standing Good Mornings - SSB - Fusion Wave

Progression - 150x2 - 200x2 - 240x2

Working Sets - 290x5 - 310x5 - 330x5 *Begin New Wave



Zercher Squats - Fusion Wave

Progression - 135x2 - 185x2 - 225x2

Working Sets - 265x5 - 275x5 - 295x5 *Begin New Wave



TBar Rows - Fusion Wave

Progression - 90x2 - 135x2

Working Sets - 160x5 - 190x4 - 210x3



Abs - Paloff Press - double looped red minis - 4 sets of 20

[Yano]

https://www.youtube.com/watch?v=a3F4JBRh...H&index=40



June 19 '25 - Iron Abyss / Hatfield Fusion

CAT Deads and Accessories - Speedy Brutality

197.6 body weight

2222 cals headed to 2800 for the day - late post

30 min cardio - Stat bike uphill 8.05 miles - 126/128 bpm



WOOOOOOOO! WOOOOOOOOOOO!! It was all there again today. Boiler hot AF , belly full coal , we got up to speed and it was Pain Train rolling !!



Bar moved good , body felt good , head felt good .. fuck me running ! Dream Sequence.



Everything moved like it was intended too , CAT work had all its pop , the heavy work moved with purpose slow n steady. I really got nothing to bitch about.



Swapped out RDL's today after the first part of the session was hingey AF so we closed out with Ham Curls , I don't think that hurt us any.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

DEDZ - CAT - Speed - Fusion Wave

Warm ups - ebx5 ebx5

Progression - 135x3 - 225x3

Working Sets - 315x5 - 375x3 - 425x2

Working Singles - 475 x1 x1 x1 x1 x1



​Conventional Rack Pulls - Fusion Wave

Progression - 135x4 - 225x3 - 315x2 - 405x1 - 455x1

Working Sets - 470x5 - 530x4 - 575x3



Sumo Rack Pulls - Fusion Wave

​Progression - 135x1 - 225x1 - 315x1

Working Sets - 370x5 - 395x5 - 420x4 - 475x3 - 525x2

Holy Shit I did it Single - 545x1 * heaviest thing I ever sumo'd



545 Sumo Rack Pull -- It's UGLY hahaah

https://streamable.com/0v5ak5



​Ham Curls - 4x12 - Burned em out with light weight

Working Sets - 45x12 - 55x12 - 60x12 - 65x12



Lat Pulldowns - Fusion Long Wave

Working Sets - 110x10 - 120x10 - 130x10 - 140x9 - 150x8



Low Cable Rows - Fusion Long Wave

Working Sets - 90x10 - 100x10 - 110x9 - 120x8 - 130x7



​Abs - Bent Leg Lifts - 4 sets of 20

[Yano]

https://www.youtube.com/watch?v=S9mQQpBG...rt_radio=1



June 20 '25 - Iron Abyss / Hatfield Fusion

CAT Bench and Accessories - Speedy mains

197.0 body weight

1644 cals headed to 2800 for the day

30 min cardio - uphill stat bike 8 miles 124/126 bpm - more I work slower my heart beat gets



Today was a solid day for everything , can't say I got a ton of pep in my step , humid AF rainy , even with the tylenol n ibuprofen all the man made cracks are a bit achey.



Bar moved well ,traveled good , mains had good pop to them.



Heads in a good place , I feel great all around just no fire today.



Can't complain about the work done just never felt like the motor revved up past an idle today.



We'll be repeating our opening wave on a few things next week until we get our numbers.



Was a good day's work over all with everything moving in the right direction.



Rome wasn't built in a day slow progress is still progress.



Stretches -

Band Press 2x10

Band Pull 2x10

Cable Tri Press down #10 2x10

Cable Face Pulls #10 2x10

Band Y Raise 2x10



Lifts -

Bench - CAT - Fusion Wave

Warm up - ebx5 ebx5

Progression - 135x3 - 155x3

Working Sets - 170x5 - 205x3 - 230x2

Working Singles - 255 x1 x1 x1 x1 x1



Pin Press - Full Rom Dead Stop at Chest no bounce - Fusion Wave

Working Sets - 195x5 - 215x5 - 235x4



Inc Bench - Close Grip - Fusion Wave

​Progression - 135x2 - 185x2

Working Sets - 235x5 - 245x4 - 255 x1 x1 x1 ugly - Repeat



​Decline Bench - Close Grip - Fusion Wave

​Progression - 135x2 - 185x2

Working Sets - 235x5 - 255x3 - 275 x1 .5x - pinned like a voodoo doll :ROFLMAO: - Repeat



Spoto Press - Fusion Wave

Working Sets - 210x5 - 230x4 - 250x3



Delt Raise - 4x12 - 15x12 - 20x12 - 22x5x12 - 25x12



Hammer Curls - 30x12 - 35x12 - 40x12 - 45x10+2



Abs - Standing Cable Crunches - 70# 4 sets of 20

[Yano]

https://www.youtube.com/watch?v=KV78xzXJ...4&index=34



June 21 '25 - Iron Abyss / Hatfield Fusion

CAT Squats and Accessories - Fast n Greasy

197.2 bodyweight

1500 cals headed to 2800 for the day

30 min cardio - 8 miles stat bike uphill - 126 bpm



Today went good , had some energy back , some steam built up in the boiler , bar moved good , main had good pop and travel.



Way better all around than yesterday.



Repeated the final 555 wave of seated GM's and we'll start the new wave of seated and standing on the same week.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - CAT - SSB - Fusion Wave

Warm ups - ebx5 ebx5

Progression - 150x5 - 200x5

Working Sets - 250x5 - 300x3 - 340x2

Working Singles - 375 x1 x1 x1 x1 x1



Reverse Andersons - SSB - top down - 9" Range of Motion 2x2

Progression - 5" 420x1x1 - 7" 420x1x1

Working Sets - 9" 515 x2 x2



Anderson Squats - SSB - Bottom up - full release on pins

Working Sets - 290x5 - 310x5 - 330x4



Seated GM - SSB - Repeat last session to even up with Standing

Working Sets - 290x5 - 310x5 - 330x5



Front Squats - SSB

Working Sets - 150x5 - 200x5 - 240x4



Tbar Rows - Fusion Wave

160x5 - 190x5 - 210x5 - Begin New Wave



Abs - Paloff Press - double looped red minis - 4x20

[Yano]

https://www.youtube.com/watch?v=7AxdIXBi...Gq94AaABAg



June 23 '25 - Iron Abyss / Hatfield Fusion

Dead Monday and Accessories

199.8 body weight after Sunday refeed

1460 cals headed to 2800 for the day

30 min cardio - uphill stat bike 8 miles 126 bpm



Today was hot humid as fuck and just miserable out. Gym stayed coolish , at least lower than ass crack n armpit temperature an we got to making the donuts.



Today wasn't a high energy day with the heat but the head and heart were in it and sometimes that's all you need.



Fucked up a bit on the sumo rack pulls, forgot what I had worked out with my assistant Forge for optimal sets and reps , sooooo I just did some shit (y)?:love:



Main mover went good , final single puts us 5lb over our world record so that made me laugh like an evil scientist muahahaha and such.



Took a few seconds to smile and stroke my ego , it's nice to realize that was once a , fuck God please let me pick this up is now a training weight.



535 moved like it should of , it wasn't fast but it was far from a grinder , good solid working rep with a nice fat head rush at the end to give ya that warm wobbly feeling.



MMMMM CNS shockwaves and dopamine that's why we do this shit !!! Free Drugs :ROFLMAO:



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



​Lifts -

DeDz - Fusion Wave - PAP

Warm up - ebx5 ebx5

Progression - 135x4 - 225x3 - 275x2

Working Sets - 320x5 - 380x3 - 430x2 -

PAP Singles

4x36"/39" Broad Jumps 475x1

4x37"/40" Broad Jumps 535x1*moved well , not fast but no grind



Rack Pulls - Conventional - Hole Below Knee - Fusion Wave

Progression - 135x4 - 225x3 - 315x2 - 405x1 - 455x1

Working Sets - 470x5 - 530x5 - 575x4



Deficit Deads - 3" - Fusion Wave

Progression - 135x4 - 225x3 - 315x2 - 405x1

Working Sets - 420x5 - 425x4 - 450x3



Sumo Rack Pulls - Hole Below Knee - 5x5

Toes out to the rack - bar close to my balls as I could get ,, lovely - shit just popped right up til the end , it's kind of funny

​Progression - 135x3 - 225x3

Working Sets - 275x5 - 315x5 - 365x5 - 405x5 - 455x5



Lat Pulldowns - Fusion Wave

Working Sets - 110x10 - 120x10 - 130x10 - 140x10 - 150x8



Low Cable Rows - Fusion Wave

Working Sets - 90x10 - 100x10 - 110x10 - 120x9 - 130x8



Abs - Bent Leg Lifts - 4 sets of 40

[Yano]

https://www.youtube.com/watch?v=XJMgveYd...rt_radio=1



June 24 '25 - Iron Abyss / Hatfield Fusion

​PAP Bench Tuesday and Accessories

199.3 body weight

1480 cals headed to 2800 for the day

30 min cardio 15 before 15 after - uphill stat bike 8.1 miles 126/128 bpm



Fucking scorcher of a day outside and in the gym. 94 out there with the humidity the computer says 102 .. fuck me.



In the gym , everything was on fire. Head was there , belly was fired up it was nice.



Main mover went well , a bit of a slow rep at the top but not a true grind , form held up , ass might of been a lil high for all white lights but ill take it.



The Yano Press hahaha ok lemme splain , it's an overloaded pin reverse pin press , were going from the top down 2 holes at time.



I was hoping to start with 330 ,, nada all I could do to control it from wanting to wave in the air like flag when I unracked , so I did static holds to start 2x2 then dropped to 315 set the pins and hit a proper 2x2.



​Accessories went and moved well , I chained up for a switcheroo and some fun.



I got no complaints.



Stretches -

Wall Angels -3x10

​Band Yraise - 2x10

Band Pull - 2x10

Band Press - 2x10

Cable Face Pull 20# - 3x10



Lifts -

Bench - Comp pauses controlled as possible - Fusion Wave

Warm up - ebx5 ebx5

Progression - 135x4 - 155x3

Working Sets - 175x5 - 210x3 - 235x2

PAP Singles - 4 ExPushups 260x1 - 4 ExPushups 295x1* this ties my meet PR from last year



Yano Press - Top down overload paused pin press - 2 count - holy shit

Working Holds -

330 x WTF am I doing - no drop s shakey AF cue static holds -

Set 1 1x 10 count x 1x 10 count

Set 2 1x 10 count x 1x 10 count

Working Sets - 3" drop - 1st able hole - 2 count pause on pins

315 x2 - 315 x2



Added the chains and ran the same weight for pins/inc bumped up dec just 10 why not get some speed and push a bit on the high end for funsies on heavy day



Pin Press - Fusion Wave - bottom up pause at chest 2 count - 60lbs chains added

Working Sets - 185/60x5 - 205/60x5 - 225/60x5 - new wave



Incline Bench - Fusion Wave - moved up a slot on the bench more of an incline but not seated - just the next slot up - 60lbs chains added

Working Sets - 185/60x5 - 205/60x4 - 225/60x3



Decline Bench - Fusion Wave - bumped sets 10lbs - 60lbs of chains

Working Sets - 195/60x5 - 215/60x4 - 235/60x3



JM Press - 60lbs chains added

Working Sets - 150/60x5 - 155/60x5 - 160/60x5



Hammer Curls - 4x15 - 15x15 - 20x15 - 25x15 - 30x12+3



Delt Raise - 4x15 - 12x15 - 15x15 - 20x15 - 25x10+3+2



Abs - Standing Cable Crunches - 4x15 progressive

65x15 - 70x15 - 75x15 - 80x15

[Yano]

https://www.youtube.com/watch?v=iqqkxCGv...rt_radio=1



June 25 '25 - Iron Abyss / Hatfield Fusion

PAP Wednesday Squats and Accessories

199.0 body weight

1368 cals headed to 2800 for the day

30 min stat bike uphill - 8 miles 126/128 bpm



Today was two scoops of FUCK YEAH !! with a side order of C'MON MOTHERFUCKER !!! Served hot and angry.



Everything just clicked today , heat index was down a bit only 88 today but not as humid so its miserable out but not , fucking miserable hahahaah. I'll take it !!



Today was fire , bar moved well , tracked well , form stayed tight across the lifts.



Main mover was fire right up to the final rep at 430 even sunk just a hair extra on it and hit a touch n go off the pins not miles deeper just an inch or so .. came up slow n steady no wonky wobbly shit , held it at the top for a 2 count and walked it in.



Accessories all fired off well with no complaints , damn solid day.



Stretches -

A -

Ankle circles 2x20 each foot/direction

Deep Squat Holds - 3x30 sec

Hip Circles - 2x20 each direction

B -

90/90 Stretch

Knees to chest 4x20 hold

Pelvic Lift 2x20

Pelvic Tilt 2x20

Dead Bugs - 2x20

Bird Dogs - 2x20

Cossack Squats - 2x20

Superman's 3x30sec

Planks - 3x30sec each hold - flat - left - right

C -

Cobra Stretch - 2x30 hold

Sphinx Pose - 2x30 hold

Child's Pose 1x1min



Lifts -

Squats - SSB - Fusion Wave

Warm up - ebx5 ebx5

Progression - 150x3 - 200x3 - 240x3

Working Sets - 255x5 - 305x3 - 340x2

PAP Singles - 4 14" Box Jumps 380x1 - 4 14" Box Jumps 430x1



Top Down Anderson Squats - SSB - 2x2 Progressive ROM

​#515 across all sets

Working Sets -

5" ROM - x2

7" ROM - x2

9" ROM - x2 x2

11" Rom - x2 x2 *son of a bitch hahaa



​Anderson Squats - SSB - bottom up - Fusion Wave

​Progression - 150x3 - 200x2 - 240x1

Working Sets - 290x5 - 310x5 - 330x5 - Begin new wave



Standing Good Morning - SSB - Fusion Wave

Progression - 150x4 - 200x3 - 240x2 - 290x1

Working Sets - 350x5 - 370x3 - 390x2



Front Squats - Backward SSB - Fusion Wave

Working Sets - 150x5 - 200x5 - 240x5 - Begin new wave



TBar Rows - Fusion Wave

​Working Sets - 160x5 - 190x5 -210x5 - Begin new wave



Abs - Split Fun

Band Wood Choppers - double red mini - 2x20

Paloff Press - double red mini - 2x20