Thursday, May 11, 2017

Friday May 12th 2017

A. Squat Clean; build to a tough single
B. Back Squat @20X1; 3-2-1-3-2-1; rest 2-3m (second wave heavier.  no grinded reps first set of 3 should be minimum 80%RM)
C1. CGBP @ 20X1; 4 sets x 4 sets rest :60
C2. Pendlay Rows @ 20X0, 4 reps x 4 sets ; rest :60

D1. Double arm Dbell Hammer Curls @ 20X0, 9 reps x 3 sets rest :30 
D2. Double arm Laying Tricep Ext w/ Dbells @ 30X1, 9 reps x 3 sets rest :30 
D3. GHD sit ups, 15-20 continuous reps x 3 sets rest :30

3 comments:

  1. A. 140 kg (150 fail fail fail fail)
    B. 150/157.5/165/157.5/165/173 kg
    C1. 90 kg
    C2. 80 kg
    D1. 16.5+16.5 kg
    D2. 15 kg
    D3. 20

    ReplyDelete
  2. A. 265
    B. 255/275/295/275/295/305

    ReplyDelete
  3. A.) 135
    B.) 155 - 160 - 165 - 157-164-170
    C1.) 85
    C2.) 100

    ReplyDelete