3x1 - 2 HHC + 1 SJ
2x1 MC + HC
Barbell:
5x1 build up to a heavy but perfect HHS
3x3 TnG PS, rest 60
5x1 build up to a heavy but perfect HHC + SJ
3x3 TnG GTO (up to 70% of PC max), rest 60
3x3 TnG GTO (up to 70% of PC max), rest 60
Strength 1:
a) 3x3 pause FS (3s hold) ~ 70%, rest 45
b) 3x2 clean pull, rest 45
b) 3x2 clean pull, rest 45
Strength 2: NOT maximal - should not miss any reps. proper timing is critical here
a) 3x8 benchpress, rest 30-45
b) 3x10 GHD hip ext, rest 30-45
gymnastics:
7 min free standing HS hold, every 3 attempts, do 3 pull ups OR 1 Mup
Snatch:
ReplyDeleteHHS - 135, 145, 155, 165, 170, 175 (PR)
TnG - 135, 155, 165
Clean:
HHC - 185, 205, 215 (stopped because lower back felt loose)
TnG - 185
Strength 1:
a) 185, 215, 235
b) skipped
Strength 2:
bench press contest between Viking and I; max: 295
Gymnastics:
skipped
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHC + 1 SJ
2x1 MC + HC
Barbell:
5x1 build up to a heavy but perfect HHS 135-145-155-175-195-205(PR)
3x3 TnG PS, rest 60 185
5x1 build up to a heavy but perfect HHC + SJ 185-205-225-255f-255(PR)
3x3 TnG GTO (up to 70% of PC max), rest 60 185
Strength 1:
a) 3x3 pause FS (3s hold) ~ 70%, rest 45 185-215-235
b) 3x2 clean pull, rest 45 skipped
Strength 2: NOT maximal - should not miss any reps. proper timing is critical here
a) Benchpress showdown with KPA testosterone was flowing....295-315F
b) 3x10 GHD hip ext, rest 30-45 skipped
gymnastics:
7 min free standing HS hold, every 3 attempts, do 3 pull ups OR 1 Mup skipped
Snatch:
ReplyDeleteHHS - 140, 160, 170 (f), 170 (f), 170
TnG - 140, 150, 160
Clean:
HHC - 185, 205, 225, 245 (f)x3...stuck at the top. need to get down
TnG - 185
Strength 1:
a) 185
b) 225, 255, 255
Strength 2:
a) 190
b) done
Gymnastics:
done