Thursday, September 7, 2017

Friday September 8th 2017

A. Front Squat, 6-4-2-6-4-2 rest 2-3 min (2nd wave heavier than first. make first 6 just lighter than your set of 6 last week)
B. 3 sets:
Cluster Pendlay Row, 1.1.1.1
rest :20
3-4 Wtd Pronated Pullups
rest 1m45
C. 3 sets:
3 Strict Press
rest :20
3 deficit Strict HSPU
rest 1m45
D. 3 sets:
Single arm rotating Dbell press (Arnold), 10 reps/arm
rest :60
Dbell Arc Row 12 reps/arm @ 3010
rest :60
OH Walking Lunges w/ 45/25 plate, 10 reps/leg
rest :60
*for B AND C use all tough and same weights*

5 comments:

  1. A. 110-120-130-117-127-137 kg
    B.
    60-70-80 kg
    30 kg
    C.
    60
    25 sm
    D.
    12.5 kg
    20 kg

    ReplyDelete
  2. A.) 125-140-150-135-145-160
    B.) 100 lb
    18 lb for 3 pull-ups
    C.) 80 lb
    1 abmat for 2 sets then none for last one
    D.) 15-20-20 lb
    8 lb
    25 lb plate

    ReplyDelete
  3. A. 265,305,335,275,315,345
    B 205 / 53
    C. 155/ 8"

    ReplyDelete
  4. Did 80km on bycicle yesterday

    A.
    225/245/265
    245/265(did3)/275
    B.
    195 but lower down and increase TUT kb 32kg/70lbs
    C.115
    D. Done

    ReplyDelete
  5. A. 155-165-175-165-170-185
    C. 105-110-115, subbed HSPU for 3 strict UB MU

    ReplyDelete