A. Muscle Snatch . Power Snatch, 1.1 every 90s x 5 sets (tough weight)
B. Front Squat @ 20X1; 3 reps x 10 sets; rest 2-3m (heavier than last week)
+
3 Sets:
AMRAP UB Wtd. Pullup @15% BW
:20 Rest
10-12 Double arm Chest Supported DB Row
2:00 Rest
+
15 Minute Z1 Airdyne
A. 85-85-85-90-95
ReplyDeleteB. 165- then 175 for 5 sets
Monday May 2nd 2016
ReplyDeleteA. Miuscle Snatch . Power Snatch, 1.1 every 90s x 5 sets (tough weight)
115
B. Front Squat @ 20X1; 3 reps x 10 sets; rest 2-3m (heavier than last week)
185
(Rested 1 min. Ain't nobody got time for that)
+
3 Sets:
AMRAP UB Wtd. Pullup @15% BW
:20 Res
6-7-4 @ 26#
10-12 Double arm Chest Supported DB Row
40#
2:00 Rest
+
15 Minute Z1 Airdyne
A: 45kg
ReplyDeleteB: @65kg x3 + 70kg X1 + 75kg x4 + 80kg X2
C: Pull ups @+15kg 5/5/4 reps; DB Row @22.5kg x12; 25kg x 12/12
A-115, 115, 115, 117, 117
ReplyDeleteB-135, 135, 175, 220, 220. --> groin bothering me
-3 sets of pull-ups at 25lbs-10-8-6
-DB rows at 50lbs- 12 reps
A. 125, 125, 135, 135, 140
ReplyDeleteB.
C. PU @26#. 6-6-6, DB Row @45. 12-12-12
A. 135
ReplyDeleteB. 205- 225x9
C. 8-4-4 @ 26#
40# x 12x3