Thursday, December 8, 2016

Friday December 9th 2016

A. Back Squat; 4 reps @ 75-80%RM x 5 sets, rest 2-3m
B. Squat Clean. Above knee Hang Squat Clean; work to challenging set - no drop
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5-4-3-2-1:
Ring Muscle Up, 5,4,3,2,1
Squat Clean (185/135lb),5,4,3,2,1
UB DU's, 50,40,30,20,10

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(Rest 3m)
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5-4-3-2-1:
6" Deficit HSPU
Box Jump Step Down (30"/24")
Deadlift (315/225lb)
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C. T-s on Medium Incline @2020; 12 reps x3 sets, rest 60s b/w  (or reverse flys on crossover symmetry)

4 comments:

  1. A. 225
    B. 225

    C.-10'14" ( worst for legs, broke some DU)
    rest 5min
    C2. 6'34" (still weak for heavy DL , did lower Hspu deficit , worng decisions i tough was harder)

    ReplyDelete
  2. A 165-175-175-175-175
    B 165
    C. 10:34 *1st round took 2:31. Messed up twice on DU, broke only the 4 MU, SQ cleans in singles
    D. 4:04 did strict 3" def HSPU

    ReplyDelete
  3. A. 275 (unsure of 1RM)
    B. 245
    C. 7:27 (grip and legs limiter)
    D. 4:26 (legs on DL limiter)
    E. done

    ReplyDelete