Tuesday, April 26, 2016

Wednesday April 27th 2016

A. Pause Split Jerk (2s in bottom of dip); 1-1-1-1-1-1-1-1, rest 80s (work all moderate sets)
B1. Strict Press @21X1; 3-5 reps x 5 sets rest 60s
B2. Weight Strict Pronated Pullup @21X1; 3-5 reps x 5 sets, rest 60s

C1. Double arm laying tricep Ext w/ dbells @ 30X0, 9 reps x 3 sets rest :60 
C2. Double arm Bicep Curls @ 30X0, 9 reps x 3 sets  rest :60 
D1. Ring Rows  @ 3030, 8-10 reps x 5 sets rest 30s (this should be done light)
D2. Pushuup @ 3030; AMRAP (-1),  x 5 sets rest 30s

6 comments:

  1. A. 205-205-205-205-205-225-225-225
    B1. 135-135-145x2-135-135x5 for all
    B2. 35x5x5
    C1. 40#
    C2. 40#
    D1. Done
    D2. 12-7-7

    ReplyDelete
  2. I had a motorcycle accident 'm standing knee movements, making only arms etc .. I will try the press today

    ReplyDelete
  3. A. 205, 205, 215, 215, 225, 225, 235, 245
    B1. 135, 135, 145, 135, 135
    B2. 36#
    C1. 25#(this was painful at the base of the tricep.)
    C2. 25#
    D1. Done.
    D2. 15, 14, 13, 12, 11

    ReplyDelete
  4. A. 135, 145, 150, 155, 155, 160, 160, 165
    B1. 95# @ 4 reps
    B2. 10#
    C1. 15#
    C2. 15#

    ReplyDelete
  5. Wednesday Awpril 27th 2016

    A. Pause Split Jerk (2s in bottom of dip); 1-1-1-1-1-1-1-1, rest 80s (work all moderate sets)

    175

    B1. Strict Press @21X1; 3-5 reps x 5 sets rest 60s

    125

    B2. Weight Strict Pronated Pullup @21X1; 3-5 reps x 5 sets, rest 60s

    25

    C1. Double arm laying tricep Ext w/ dbells @ 30X0, 9 reps x 3 sets rest :60 

    15

    C2. Double arm Bicep Curls @ 30X0, 9 reps x 3 sets  rest :60 

    30

    D1. Ring Rows  @ 3030, 8-10 reps x 5 sets rest 30s (this should be done light)

    10-10-10-10-10

    D2. Pushuup @ 3030; AMRAP (-1),  x 5 sets rest 30s

    25-15-13-11-11

    ReplyDelete
  6. A-198, 198, 198, 209, 209, 215, 215, 225
    B1-135-->
    B2-40-->
    C1-40
    C2-40
    D1-done
    D2-15-12-12

    ReplyDelete