A1. Wtd Strict Dips on Bar @ 30X1; 4 reps x 6 sets rest 1 min
A2. Pendlay Row @ 30X0; 4 reps x 6 sets rest 1 min
B.3 sets:
5-10 UB Push Jerk @ 155lb/105lb
15 Strict HSPU AFAP
:80 Rest
5 Wtd Stict Pronated Pullups
15 Strict C2B Pullup AFAP
:80 Rest
+
15 Minute Z1 Airbike- get up every 3 min and complete a 20m Suitcase/OHCarry per arm (1 arm carries overhead while other carries in farmer suitcase position)
A.20kg
ReplyDeleteB. 3x 165 / 3x 185
C.
10ub for all
20kg for wtd pullups
Hspu too Hard in 8th rep in second set i start scalling
A1. 40 kg
ReplyDeleteA2. 80 kg
B. 10 rep (1:15/1:10/1:10)
28 kg (1:10/1:10/1:10)