Sunday, April 17, 2016

Monday April 18th 2016

A. Squat Snatch . Above knee Hang Snatch; 1.1 complex every other min x 7 sets --last 3 sets should be all heavy and repeatable
B. Front Squat; @21X1; 5 reps x6 sets rest 2-3m (all tough set, but no grinders)
C. Strict CTB Pullups, 4-6 reps every :90 x 6 sets (use band if needed)
+
20 Minutes @low effort
100ft SA Farmer Carry/arm 32kg/24kg

10 cals on assault (15 on airdyne)
50 ft L-arm Overhead Carry(32kg/24kg)
50 ft R-arm Overhead Carry(32kg/24kg)
1 min front bridge hold

6 comments:

  1. A. 135-145-155-165-175-175-185 (PR double + PR hang snatch)
    B. 185-225-225-225-225-225
    C. 6-6-6-4-4-5
    D. Done

    ReplyDelete
  2. my posterior chain is a mess/fucked with my head. not able to do a good A.65kg/70 and B 80
    C was all 6 reps
    D done 4rds

    ReplyDelete
  3. A. 40-42.5-45-47.5-50-52.5-55kg

    B. all done @ 55kg

    C. 1 set of 4 reps done, then had to leave the gym.

    ReplyDelete
  4. A. 135,145,155,165,175,185,195
    B.
    C.
    D. complete

    ReplyDelete
  5. A. 55-65-75-85-95 105(F)-105(f)
    B. 145-155-165-165-165
    C. 4 reps broke them in 2s on 3rd forward
    D. Modified did 3 rounds and did 200m farmers carry instead

    ReplyDelete
  6. A-115,125,135,145,150,155,160
    B-185,205,225,225,225,225
    C-6,6,6,6,6,6
    D-Done

    ReplyDelete