Friday- FSQ/BSQ + UB Strength

A. FSQ/BSQ @ 100% of FSQ 1RM- 5 x 2/4, rest 2-3 min **2 front squats, rack it then straight into 4 BSQ’s w/ same weight

Failed first set and dropped to 255 did 2 sets then couldn't just get the weight up anymore

B1. Bench Press @ 20X1, build to a 1RM in 15 min, then drop 20% for 3 sets of 3

#200 then 3 sets with tempo at 180

B2. Wtd Pull Up @ 20X1, build to a 1RM in 15 min alternating with bench press, then drop weight and do 3 sets of max unbroken

#40 then pull ups without tempo 13,10,10 (strict)

C1. Single Arm DB Press, 3 x 5 reps, rest 90 sec @ 45%+

#45

C2. Single Arm Bent Row, 3 x 8 reps, rest 90 sec @ 65#+

#75

D1. Lying Single Arm Tricep Extension @ 30X1, 3 x 12/arm, rest as needed

#25

D2. Bicep curls w/ DB’s, 3 x 12/arm, rest as needed

#30