Thursday, May 12, 2016

Friday May 13th 2016

A. Squat Clean; build to a tough single
B. Back Squat @30X1; 3-2-1-3-2-1; rest 2-3m (second wave heavier.  no grinded reps first set of 3 should be minimum 80%RM)
C1. CGBP; 3-4 sets x 4 sets rest :60
C2. Pendlay Rows, 4 reps x 4 sets ; rest :60

D1. Double arm Dbell Hammer Curls @ 30X0, 6-9 reps x 4 sets rest :30
D2. Double arm Laying Tricep Ext w/ Dbells @ 30X1, 6-9 reps x 4 sets rest :30
D3. GHD sit ups, 15-20 continuous reps x 4 sets rest :30

4 comments:

  1. A. 235
    B. 245-265-275-255-275-290
    C1. 175-185-185-195
    C2. 135-155-155-155
    D1. 40-35-35-35
    D2. 25
    D3. 20-20-25-30

    ReplyDelete
  2. A: 90kg
    B: 90-95-100-95-100-105kg
    C1: 80kgx4-85kgx4x3
    C2: 80kgx4 - 85kgx4x3
    D1: 17.5kgx9 - 20kgx9x3
    D2: 15kgx9x4
    D3: 15x4

    ReplyDelete
  3. A. 185
    B. 175-185-195-185-195-205

    ReplyDelete