3x1 - 2 HHS + 1 SB
2x2 - HS
Barbell: heavy but perfect
5x1 2 HS (below knee) , rest as needed up to 90
5x1 2 HC (below knee) + J, rest as needed up to 90
HBBS: last day of these!
work up to a heavy single
drop 15-20% and work up to a heavy double
drop 15-20% and work up to a heavy triple
Strength:
a) 3x12 bench press
b) 3x12 strict pull ups
Strength:
a) 3x12 bench press
b) 3x12 strict pull ups
Conditioning: modified from the Outlaw Way. each row should be maximal effort, for time
row 1k
rest 3 min
row 500m
rest 2 min
row 250m
rest 1 min
row 250m
Barbell: heavy but perfect
ReplyDelete5x1 2 HS (below knee) , rest as needed up to 90 175# 175# 175# 175# 175#
*Legs a little sore and was a little slow to get under bar but felt pretty good......
5x1 2 HC (below knee) + J, rest as needed up to 90 175# 195# 225# 225# 225#
Shoulders pretty sore from yesterday especially Rhomboids and testicles!!
HBBS: last day of these!
work up to a heavy single WOW---Legs were smoked and gassed on 345 single did not feel great so kept it low.
drop 15-20% and work up to a heavy double 315# 315#
drop 15-20% and work up to a heavy triple 315# 315# 315# Blah
Strength:
a) 3x12 bench press 225# unbroken, 225#x10 rack 2, 225# x10 rack 2
b) 3x12 strict pull ups 8/4-7/5-6/3/3
Conditioning: modified from the Outlaw Way. each row should be maximal effort, for time
row 1k...................3:48
rest 3 min
row 500m.................1:37
rest 2 min
row 250m..........:44
rest 1 min
row 250m.............44:6
You meant 3:18 for the 1000M, man.
DeleteBarbell:
ReplyDeleteHS - 145, 155x2, 165, 170 (felt great here today)
HC - 185, 205x2, 215x2 (felt great here with technique)
HBBS:
315 x1
295x2
285x3
Took it easy here today, but went no sleeves or belt and felt fine.
Strength:
a) weighted dips instead; 45# plate (unbroken)
b) done; unbroken
Conditioning:
1000M - 3:39
500M - 1:47 (weak!)
250M - :48
250M - :53
*Need to work on my rowing again.
Barbell:
ReplyDeletePracticed snatch technique. Not Power Snatching anymore.
HBBS:
285 x1 --> Form getting better
245x2
225x3
Strength:
a) Bench - 3 * 10 @ 125 lbs
b) 3 * 12 Pullups - 10, 8 and 8 reps
Conditioning:
1000M - 3:57
500M - 1:48
250M - :52
250M - :58
Does that mean your knee feels better?
DeleteYes, no knee pain. Going to PT sessions really helped.
DeleteHope it stays that way :)
Barbell:
ReplyDeleteHS - 135, 140, 150x2, 160
HC - 180x3, 200,2
HBBS:
325 x1 (b)
315x2 (b)
275x3
Strength: skipped - no benches at arques
Conditioning:
1000M - 3:40
500M - 1:48
250M - :53
250M - :52