Monday, July 1, 2013

20130702.tues

Warm up- stay under 50%
HHS 3x3
2xHS +1xSB 3x1

Barbell:
8x1 PC + HC + LHC + PJ @ 70%. perfect, rest 60
3x3 SJ - 85% or less from rack
5x3 thruster - linked no resting in front rack, rest 60-90


Strength
a) 3xME strict HSPU + ME kipping, rest 45s
b) 3xME supine row, rest 45s
c) 3x12 front rack lunges 165#, rest 45s

gymnastics:
10 min free hs practice + 10 hollow rocks every 3 attempts

Midline
a) 3x20 UB decline/ghd situps. rest 45-60
b) 3x15 UB reverse hyper. rest 45-60
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3 comments:

  1. SteveKpaJuly 2, 2013 at 3:38 PM

    Barbell:
    185
    225
    185, 195, 205...

    Strength:
    a)25+2, 17+4, 12+2
    b)26, 18, 17
    c)done

    Gymnastics:
    done

    Midline:
    done; subbed hip extensions for reverse hyper

    ReplyDelete
  2. UnknownJuly 2, 2013 at 8:11 PM

    HC - 93#
    SJ - 93-103-108
    Thrustie - 73

    Strength
    a) 2/8, 1/7, 1/7
    b) 10, 10, 10
    c) 63#

    ReplyDelete
  3. UnknownJuly 2, 2013 at 9:27 PM

    Barbell:
    Clean: 175x2, 185x6
    SJ - 175, 205, 220, 229 (x2)
    Thruster - 185, 195, 185x3

    Strength:
    a) 10+9, 5+6, 5+6
    b) 16, 17, 14
    c) done

    Gymnastics:
    done

    Midline:
    done; subbed hip extensions for reverse hyper

    ReplyDelete

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