A. Power Clean. Squat Clean; build to a tough set (drop power clean from shoulders & rest 10s b/w reps)
B. Back Squat @21X1; 4 reps x 8 sets rest 2-3m
C. Incline BB Bench press; @ 30X1; 6-8 reps x 3 sets, rest 90s
+
EMOM for 10 Min:
1st: 1 moderate Deadlift single
2nd: 30 sec BJ step down @30"/24"
**All sets should be approx 80% of 1RM)
+
rest 5 min
+
EMOM for 10 minutes:
1st min: :20 Wall Facing Hs hold
2nd min: :15-:20 Hanging L-sit hold -- scale to bent knee if needed
Friday April 29th 2016
ReplyDeleteA. Power Clean. Squat Clean; build to a tough set (drop power clean from shoulders & rest 10s b/w reps)
215
B. Back Squat @21X1; 4 reps x 8 sets rest 2-3m
205*4 215*4
C. Incline BB Bench press; @ 30X1; 6-8 reps x 3 sets, rest 90s
135
+
EMOM for 10 Min:
1st: 1 moderate Deadlift single
2nd: 30 sec BJ step down @30"
**All sets should be approx 80% of 1RM)
335
11-13 bj
+
rest 5 min
+
EMOM for 10 minutes:
1st min: :20 Wall Facing Hs hold
Needed help from wall
2nd min: :15-:20 Hanging L-sit hold -- scale to bent knee if needed
Rx
A. 235
ReplyDeleteB. 205-->245
C. 155-175-175
D. 315/ 30"
E. Done- bent knee cus my abbs were sore
A. 170
ReplyDeleteB. 185-->195-->190. Dropped weight due to not reaching full depth
Had a week of vacation, first training :-)
ReplyDeleteA: 77,5kg
B: all done @70kg
C: 70kg x8;8 + 72,5kg x6
Had to skip the EMOM due to lack of time :-(