Tuesday, January 19, 2016

Wednesday January 20th 2016

A. Push press, 3-3-3-2-2-2 rest 2-3 min b/t sets - Increase weight each set
B1. Deadlift @ 30X1, 3 reps @ approx 80%RM x 5 sets rest :60
B2. Standing Strict Press @ 30X1,3 reps @ approx 80%RM x 5 sets rest :60
C. EMOM x 7 minutes:
3 DL @ 275lb/185lb
6-9 Unbroken Clapping Push ups
--rest 4 min
EMOM x 7 minutes:
3 DL @ 155l/105lb
3 Hang Power Cleans @ 155l/105lb
6-9 Unbroken Ring push ups
-- rest 4 min
EMOM x 7 minutes
10 Russian KB swings @ 32kg/24kg
10 Push ups

3 comments:

  1. Was pretty sore today
    Power
    A.135- 145-155-165-175-185
    B. 300/125
    C1. Rx- work done in :15
    C2. Rx- work done in :22
    C3. Rx- work done in :30-:50

    ReplyDelete
  2. A. 70-75-80-85-90-95kg (95 is old 1RM)
    B. 160kg and 50kg
    All EMOMs completed, used a 28kg KB as I don't have a 32

    ReplyDelete
  3. Wed Jan 20

    A. Push press, 3-3-3-2-2-2 rest 2-3 min b/t sets - Increase weight each set

    60# db push press 6 reps x 5 sets
    (Weak wrist)

    B1. Deadlift @ 30X1, 3 reps @ approx 80%RM x 5 sets rest :60

    330

    B2. Standing Strict Press @ 30X1,3 reps @ approx 80%RM x 5 sets rest :60

    Db increased weight each set

    C. EMOM x 7 minutes:
    3 DL @ 275lb/185lb
    6-9 Unbroken Clapping Push ups

    Completed rx

    --rest 4 min
    EMOM x 7 minutes:
    3 DL @ 155l/105lb
    3 Hang Power Cleans @ 155l/105lb
    6-9 Unbroken Ring push ups

    Completed rx

    -- rest 4 min
    EMOM x 7 minutes
    10 Russian KB swings @ 32kg/24kg
    10 Push ups

    Missed few reps in last couple rounds (accidentally did American kb swings)

    ReplyDelete