A. Power Snatch; 1 rep OTM until failure- start @65%, add 5-10;b/ set
B. Back Squats, 2 reps x 12 sets, rest 1 min (60%ish 1RM)
C1. Seated Neutral grip strict press w/ DB; 8-10 x 5 sets, rest 60s
C2. Lean Away Pullups; 6-8 x 5, rest 60s
D1. Bent Over reverse Dbell flys, 15 reps x 3 sets rest :60
D2. Laying Tricep Ext, 12 reps x 3 sets rest :60
A. 110--> 185 (20# pr)
ReplyDeleteB. 205
C. Done
D. Done
А. PC.HPC, 1.3, build up 65 kg
ReplyDeleteB. BS, @20x1, 3 reps x 7 sets, rest 3 min, 100 kg
+
8 rounds, rest 1 min b/w sets, 5 min. rest after #5 set:
- 6 CGBP, tempo 3030, 40% (35 kg)
- 6 UB strict pull-ups
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ReplyDeleteA. 115-170
ReplyDeleteB. 245
C1. 55-60 lbs
C2. 8 lean aways
D1. 20lbs
D2. Overhead skull crushers- 75-80-85