Tuesday, January 17, 2017

Wednesday January 18th 2016

A. Push press, 3-3-3-2-2-2 rest 2-3 min b/t sets - Increase weight each set 
B1. Deadlift @ 30X1, 3 reps @ approx 80%RM x 5 sets rest :60 
B2. Standing Strict Press @ 30X1,3 reps @ approx 80%RM x 5 sets rest :60 
C. 5 sets:
3 T&G DL - you pick weight 
6-9 Unbroken Clapping Push ups
rest 1 min b/t sets
--rest 4 min
5 sets Unbroken (rest as needed to keep unbroken)
3 DL @ 155l/105lb 
3 Hang Power Cleans @ 155l/105lb 
6-9 Unbroken Ring push ups
-- rest 4 min 
5 sets for time:
10 Russian KB swings @ 32kg/24kg
10 Push ups

4 comments:

  1. A. 165-175-185-195-205-215(not so much on the last rep)
    B
    C: 1. DL @ 325. Done. Each round was :25ish.
    2. Done w/:60 rest each round. Each round was :20.
    3. 3:05

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  2. A. 125-135-145-150-150-155
    B. Skipped and used the 80% RM DL for part C to squeeze everything in an hour.
    C. all sets ranged from :19-22 secs. 245# DL and 6 reps on the UB clapping push ups
    D. All sets ranged from 21-25 secs, 8 reps on ring pushup then the remaining 4 sets did 7 reps
    E. 4:29 *1st round took :30, then :42, :59, 1:10, then 1:08

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  3. 160-160-165-165-170-175
    B. 286 and 105
    C. 255 pretty fast took 5min w/ rest , shoulder hurst
    D. 2'38" ( little stops)
    E. 1'58" ( dont stop and i think did 6 sets)

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  4. A. 185-205-210-215-225-230
    B1. 305
    B2. 125
    C. 225
    D.
    E. 3:42

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