Tuesday, May 24, 2016

Wednesday May 25th 2016

AM (if applicable)
30 min low effort @70%

5 min Bike 
:60 FLR on rings 
:60 Alt TGU @ 16kg/12kg
3 min Light Row damper 1

PM (if unable to do 2 sessions within the day it is preferred to prioritize this as the days training and recover tomorrow)
A. Push Press. Split Jerk, 3.3 x 5; rest 10s b/t push press & Split jerk --- rest 2 min b/t sets
B1. Strict Press Cluster 1.1.1 x 5 , rest 10s/60s
B2. Weight Pronated Pullup; 1.1.1.1 x 5, rest 10s/60s
+
5 Sets:
Max UB Strict C2B Pullup 

rest :30 
Max UB Strict Pronated COVP
rest :30
AMRAP (-1) Strict HSPU (use deficit if able to get over 15 reps)
Rest 2m 


7 comments:

  1. Kyle, COVP stands for Chin Over Vertical Plane? Or is it something else?

    ReplyDelete
  2. A. 185-185-185-190-190
    B. 135
    26
    C.
    6-6-6-4-4
    8-9-6-8-7
    8-8-8-8-7

    ReplyDelete
  3. 185 for all
    B -
    95lbs / 22kg
    95/22
    100lbs /26kg
    100lbs / 26kg
    109lbs / 34kg

    C 7/12/4
    7/12/4
    7/12/3
    7/10/3

    ReplyDelete
  4. PM.
    A. 125-135-140-140-140
    B1. 105
    B2. 26#

    ReplyDelete
  5. A: 50-60-70-80-80kg
    B1: 70-70-70kg
    B2: +12-+12-+12kg

    Stopped the workout after 3 sets of B, my left elbow was on fire again :-(

    ReplyDelete
  6. AM:
    Completed. 2-3 each arm TGU. FLR unbroken.

    PM:
    A. 155, 175, 185, 195, 200
    B. 145# strict press, 54# pull up
    +
    Make up 5 sets Thursday

    ReplyDelete
    Replies
    1. +
      6/9/10
      4/7/8
      4/7/8
      4/7/9
      3/6/8
      HSPU with 3" deficit

      Delete