Sunday, September 18, 2016

Monday September 19th 2016

A. Power Snatch; 1 rep OTM until failure- start @65%, add 5-10;b/ set
B. Back Squats, 2 reps x 12 sets, rest 1 min (60%ish 1RM)
C1. Seated Neutral grip strict press w/ DB; 8-10 x 5 sets, rest 60s
C2. Lean Away Pullups; 6-8 x 5, rest 60s
D1. Bent Over reverse Dbell flys, 15 reps x 3 sets rest :60 
D2. Laying Tricep Ext, 12 reps x 3 sets rest :60 

5 comments:

  1. A. 110--> 185 (20# pr)
    B. 205
    C. Done
    D. Done

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  2. А. PC.HPC, 1.3, build up 65 kg
    B. BS, @20x1, 3 reps x 7 sets, rest 3 min, 100 kg
    +
    8 rounds, rest 1 min b/w sets, 5 min. rest after #5 set:
    - 6 CGBP, tempo 3030, 40% (35 kg)
    - 6 UB strict pull-ups

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  3. A. 115-170
    B. 245
    C1. 55-60 lbs
    C2. 8 lean aways
    D1. 20lbs
    D2. Overhead skull crushers- 75-80-85

    ReplyDelete