A. Power Clean. Above knee Hang Power Clean . High Hang Squat Clean; 1.1.1 x 3 tough successful sets-- rest 2-3m (no drop)
B. Back Squat @20X1; 3 reps x 10 sets; rest 2-3m
C1. Incline Bench Press @20X1; 4-6 x 4 sets rest 2m
C2. Halting Snatch Grip DL @ 41X1; 4-6 x 4 sets rest 2m (full pause on floor and reset b/t reps)
D. 50 GHD sit ups for time
Friday May 6th 2016
ReplyDeleteA. 185-195-210
B. 225(*7)-235-245-255
C1. 135-145-155-170 (6 reps each set)
C2. 155-175-195-195
D. 1:51
A. 135-140-145
ReplyDeleteB. 185-195-195-190-195-195
A: 60-65-70kg
ReplyDeleteB: 75kg x3 - 80kg x3 - 85kg x3 - 90kg x1; 85 will be the weight next time.
C1: 70kg x6-6 ; 75kg x6; 80kg x6
C2: 80kg x6-6; 85kg x6-6
D: 3:26 :-( had to reset the machine twice. Still not sure what the best setup is. And my psoas were on fire after 20 reps..
A. 215, 225, 230
ReplyDeleteB. 225, 225, 245, 245, 255, 255, 265, 275