2-a-W Week 8: 7/18 – 7/24

Sam,

previously: week 7 here^

* NOTE: Training taper for Spartan Super

7/18
Chest & back (5 days since last trained)

  • BB row
    @135
    10, 10, 10, 10
    Pull-up
    8, 5, 5, 5
    Rest :90
  • Supine BB bench
    @65 / @75
    10 / 10, 10, 10
    Chest dip
    @bodyweight
    7, 10, 10, 10
    Rest :90
  • DB row (supine)
    @65
    10, 10, 10, 10
    Push-up
    Rest :60
  • Hi-low row
    @140
    10, 10, 10, 10
    Rest :60

7/19
Arms (4 days since last trained)

DECAmate 1

  • Bar overhead extension
    @60 / @50
    10, 10, 10, 10, 9 / 10, 10, 10, 10, 10
    EZ bar curl (wide)
    @70 / @60
    10, 10, 10, 10, 9 / 10, 10 (RPE 8.1), 10, 10, 10
    Rest :90
  • DB preacher hammer curl (singles)
    @15
    20
  • Cable tricep pull-down (singles)
    @20
    20

7/20
REST DAY

7/21
REST DAY

7/22
Legs ( days since last trained)

  • Hack squat (YMCA)
    @90
    15, 15, 15, (legs wide), 15 (legs narrow)
    Mountain Climbers (elbows)
    20, 20, 20, 20, 20
    Rest: 60
  • Cable crunch kicks
    @32.5
    10, 10, 10, 10
    Lunge jumps
    @bodyweight / @10
    10 / 10, 10, 10
    Rest :60
  • EZ bar banded crab walks
    @60
    20, 20, 20, 20
    Rest :60
  • Run-walk 1 mile

7/23
REST DAY

7/24
Ran 2.2 miles

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