3x1 - 2 HHS + 1 SB
2x1 - MS + 2HS
5x2 LHC at 70-80%
FS: use the first wave to "warm up"
2 waves, 5-3-2
Strength: NOT maximal - should not miss any reps. proper timing is critical here
a) 5x3 benchpress, rest 30-45
b) 5x3 dynamic (banded) deadlift. 75% of 1RM clean + black band single (black band ~50-75#), rest 30-45
*ok to lighten up deadlifts if needed/uncomfortable
Cond:
Helen (see yesterday)
Assistance:
a) 3x8 bent rows (kettle bell)
b) 3x60s band hold
Cond:
Helen (see yesterday)
Assistance:
a) 3x8 bent rows (kettle bell)
b) 3x60s band hold
Warm up- stay under 55%
ReplyDelete3x1 - 2 HHS + 1 SB @ 65#
2x1 - MS + 2HS @65#
5x2 LHC at 70-80%
115-125-125-135-135
FS: use the first wave to "warm up"
2 waves, 5-3-2
115-125-130/ 125-135-140
a) 5x3 benchpress, rest 30-45 @ 100 (no spotter)
b) 5x3 dynamic (banded) deadlift. @ 115 with blue band. went light because my back rounds on the way down.
Cond:
Helen (see yesterday) @ 10:52 RxD PR!
Assistance:
a) 3x8 bent rows (kettle bell) @ 35#
b) 3x60s band hold CHECK!
Snatch Pull + Snatch: 10x1 @ 115
ReplyDeleteFS:
185-215-235
215-235-255
a) ring pushups
b) 185 blue band
Cond: 9:54
3x15 hollow rocks
5x2 LHC at 70-80%
ReplyDelete185-225-235-245-245
FS: use the first wave to "warm up"
2 waves, 5-3-2
275-295-315
295-315-325
Strength: NOT maximal - should not miss any reps. proper timing is critical here
a) 5x3 benchpress, rest 30-45
225,225,225
b) 5x3 dynamic (banded) deadlift. 75% of 1RM clean + black band single (black band ~50-75#), rest 30-45
415-415-415
*ok to lighten up deadlifts if needed/uncomfortable
Cond:
Helen (see yesterday) 9 min
Assistance:
a) 3x8 bent rows (kettle bell)
b) 3x60s band hold