Warm up- stay under 55%
3x1 - 2 HHS + 1 SB
stay under 65%
3x1 - 2 HHC + 1 PJ
Barbell
5x1 2 HC + 1SJ w/ split second pause at knees. 80% or less. rest 60s
5x5 HBBS w/ 3s pause on first 2 reps. fast down, pause, fast up. rest as needed but stay < 2 min
3x15sec Heavy walk out (115% of 1RM). use belt
Strength
a) 4x2 clean pulls. rest 45-60. USE STRAPS
*Each pull is a first pull w/ 2 sec pause + controlled back to the ground + first pull w/ 2sec pause + HC pull
b) 4x3 benchpress
Gymnastics
3x15sec Heavy walk out (115% of 1RM). use belt
Strength
a) 4x2 clean pulls. rest 45-60. USE STRAPS
*Each pull is a first pull w/ 2 sec pause + controlled back to the ground + first pull w/ 2sec pause + HC pull
b) 4x3 benchpress
Gymnastics
10 mins freestanding HS hold, every 3 attempts do 15 hollow rocks
Extra: rowing
3x250m, rest 1:1
Extra: rowing
3x250m, rest 1:1
3x250m, rest 1:2
Barbell:
ReplyDelete205
225, 245, 265, 265, 275
405
Strength:
a) 225, 245, 255, 255
b) 225, 225, 235, 245
Gymnastics:
skipped. Gym moving help.
Extra:
:47, :45, :47
:47, :48, :50
Brutal...
Barbell:
ReplyDeletecnj - 200
squat - 235, 255, 275, 285, 295 - romaleos
heavy walkout - 415
Strength:
a) 225, 225, 245, 245
b) 235, 235, 235, 235
Gymnastics:
done
Extra:
:50, :50, :50
:50, :50, :52
HC: 83-88-88-88-93-93
ReplyDeleteHBBS: 93-103-103-103-113-113-123
Walk out: 173
gymnastics/rowing done