A. Split Jerk; 1 split Jerk every 90s x 10-12 sets @77-83%
B. EMOM x 12 minutes
1st min: Strict Press; 2 reps tough reps
2nd min: Cluster Weighted Pronated Pullup, 2.2
C. For time:
21-15-9
Bench Press @ 80% body weight / 70% body weight
Strict Pullups
D1. Double arm Standing Dbell hammer curls @ 30X0, 8-12 reps x 3 sets rest :45
D2. Barbell Laying tricep Ext @ 30X1, 8-12 reps x 3 sets rest :45
A. 215
ReplyDeleteB. 145/53
C. 135#
-5:48
D. 65-75-80
40#
A. Went for a 1 rep max 180
ReplyDeleteB. 105#/15#
C. 13:51
C. @ 90#
DeleteWednesday May 18th 2016
ReplyDeleteA. Split Jerk; 1 split Jerk every 90s x 10-12 sets @77-83%
200
B. EMOM x 12 minutes
1st min: Strict Press; 2 reps tough reps
135
2nd min: Cluster Weighted Pronated Pullup, 2.2
34
C. For time:
21-15-9
Bench Press @ 80% body weight / 70% body weight
Strict Pullups
7:39@145
D1. Double arm Standing Dbell hammer curls @ 30X0, 8-12 reps x 3 sets rest :45
30#
D2. Barbell Laying tricep Ext @ 30X1, 8-12 reps x 3 sets rest :45
55#
A. 185-225
ReplyDeleteC. 135lb and strict chin-ups; 11:38
Skipped B and D due to time constraint
A: @75kgx11
ReplyDeleteB: 1st: @70kg, 2nd: +12kg
C: Bench @80kg, time: 15:20
D: skipped as my left tricep and elbow was on fire during C.
A. 215
ReplyDeleteB. 145/53
C. 10:43@150#
A-198-220 12 sets
ReplyDeleteB-142/45
C-5:33-150
D-40/75
B press 115lbs/ pullup 26kg
ReplyDeleteC 6:50 135