Thursday, August 25, 2016

Friday August 26th 2016

A. High Hang Power Clean. Above knee Hang Power Clean; 2.2 x 3 sets, rest 2m (no drop) -- all tough and successful
B. Front Squat; 5 reps x 5 sets , rest 2-3m (note % of 1RM used here)
+

16 sets
:07 Assault Bike @100%
:53 AB- slow spin
*rest 3m after set 8.

*note approx. highest RPM per sprint*
*If youd like to keep track of total cals bt sprints that fine but Total cals is unnecessary at the end as I don't want you to increase effort on slow spin*
+
C1. Wtd. Back Extension; 10-12 x 3 sets, rest 1 min
C2.  Wtd. Front Rack w/ KB Lateral Lunge; 5/5 x 3, rest 1 min

5 comments:

  1. a.165,180,190, 205(f)
    b. 5@75% (195) , 5@80%(205), 5@85%(215), 5@90%(225), 5@95%(235)
    +
    done but didnt write nothing down...
    +
    done
    +
    45# kb

    ReplyDelete
  2. А. 60 kg.
    В. 80 kg.
    +
    10 sets, no rest beetwen sets.
    +
    Back Extensions on GHD, @5050, rest 1 min.

    ReplyDelete
  3. А. 60 kg.
    В. 80 kg.
    +
    10 sets, no rest beetwen sets.
    +
    Back Extensions on GHD, @5050, rest 1 min.

    ReplyDelete
  4. 195.205.205
    FS - i dont have sure how much is my PR w/ this knee but did 220

    ReplyDelete
  5. A. 3 sets of 6 reps of kb squat cleans w/2 poon
    B. 185-205-215-225-225 (80%)
    C. 97-102-103-103-103-103-104-104-102-103-105-105-103-105-103-105
    D1. 35#
    D2. 35# kbs

    ReplyDelete