Sunday, December 11, 2016

Monday December 12th 2016

A. Power Snatch.  into T&G Squat Sn; 1.1 ---  @ 85% (last weeks top set), rest 2m
B. Front Squat; 5 reps x 5 sets, rest 2-2:30 (heavier than last week)
+
Every 90s x 10 sets:
2 tng PC @ 60-65%RM
:07 Assault Bike @100%
+

rest 5 -10 min
+
Every 90s x10 Sets:
2 tng DL @ 50-55%
:07 Assault Bike @100%

5 comments:

  1. A. Power Snatch.  into T&G Squat Sn; 1.1 ---  @ 85% (last weeks top set), rest 2m
    -worked up to 175lbs (max in the complex is 185)

    B. Front Squat; 5 reps x 5 sets, rest 2-2:30 (heavier than last week)
    185,205,225,245,255 (max 5rep 270)
    +
    Every 90s x 10 sets:
    2 tng PC @ 60-65%RM (@175)
    (Don't have an assault bike so will sub for 7 OTB Burpees)
    (Avg. finish time was :22 all together)
    +
    rest 5 mins
    +
    Every 90s x10 Sets:
    2 tng DL @ 50-55% (225)
    (Don't have an assault bike so will sub for 7 OTB Burpees)
    (Avg. finish time was :19-:20 all together)

    ReplyDelete
  2. A. 195
    b. 10kg plu last week

    C. 165
    c2. i cant remember just add some weight more than 235

    ReplyDelete
  3. A. 150
    B. 245
    +
    PC-165
    Airbike-over 40 mph
    +
    DL-225
    Airbike-over 40 mph

    ReplyDelete
  4. This comment has been removed by the author.

    ReplyDelete
  5. A. Skipped need to rest tricep
    B. 220
    C. 160
    D. 245

    Hit 100+ rpm on air bike each set

    ReplyDelete