Thursday, April 28, 2016

Friday April 29th 2016

A. Power Clean. Squat Clean; build to a tough set (drop power clean from shoulders & rest 10s b/w reps)
B. Back Squat  @21X1; 4 reps x 8 sets rest 2-3m
C. Incline BB Bench press; @ 30X1; 6-8  reps x 3 sets, rest 90s
+
EMOM for 10 Min:
1st: 1 moderate Deadlift single 

2nd: 30 sec BJ step down @30"/24"
**All sets should be approx 80% of 1RM) 
+
rest 5 min
+
EMOM for 10 minutes: 
1st min: :20 Wall Facing Hs hold 
2nd min: :15-:20 Hanging L-sit hold -- scale to bent knee if needed  

4 comments:

  1. Friday April 29th 2016

    A. Power Clean. Squat Clean; build to a tough set (drop power clean from shoulders & rest 10s b/w reps)

    215

    B. Back Squat  @21X1; 4 reps x 8 sets rest 2-3m

    205*4 215*4

    C. Incline BB Bench press; @ 30X1; 6-8  reps x 3 sets, rest 90s

    135

    +
    EMOM for 10 Min:
    1st: 1 moderate Deadlift single 
    2nd: 30 sec BJ step down @30"
    **All sets should be approx 80% of 1RM) 

    335

    11-13 bj

    +
    rest 5 min
    +
    EMOM for 10 minutes: 
    1st min: :20 Wall Facing Hs hold 

    Needed help from wall

    2nd min: :15-:20 Hanging L-sit hold -- scale to bent knee if needed  

    Rx




    ReplyDelete
  2. A. 235
    B. 205-->245
    C. 155-175-175
    D. 315/ 30"
    E. Done- bent knee cus my abbs were sore

    ReplyDelete
  3. A. 170
    B. 185-->195-->190. Dropped weight due to not reaching full depth

    ReplyDelete
  4. Had a week of vacation, first training :-)

    A: 77,5kg
    B: all done @70kg
    C: 70kg x8;8 + 72,5kg x6

    Had to skip the EMOM due to lack of time :-(

    ReplyDelete