B. Front Squat; 5 reps x 5 sets, rest 2-2:30 (heavier than last week)
+
Every 90s x 10 sets:
2 tng PC @ 60-65%RM
:07 Assault Bike @100%
+
rest 5 -10 min
Every 90s x10 Sets:
2 tng DL @ 50-55%
:07 Assault Bike @100%
Sunday, December 11, 2016
Monday December 12th 2016
A. Power Snatch. into T&G Squat Sn; 1.1 --- @ 85% (last weeks top set), rest 2m
B. Front Squat; 5 reps x 5 sets, rest 2-2:30 (heavier than last week)
+
Every 90s x 10 sets:
2 tng PC @ 60-65%RM
:07 Assault Bike @100%
+
rest 5 -10 min
+
Every 90s x10 Sets:
2 tng DL @ 50-55%
:07 Assault Bike @100%
B. Front Squat; 5 reps x 5 sets, rest 2-2:30 (heavier than last week)
+
Every 90s x 10 sets:
2 tng PC @ 60-65%RM
:07 Assault Bike @100%
+
rest 5 -10 min
Every 90s x10 Sets:
2 tng DL @ 50-55%
:07 Assault Bike @100%
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A. Power Snatch. into T&G Squat Sn; 1.1 --- @ 85% (last weeks top set), rest 2m
ReplyDelete-worked up to 175lbs (max in the complex is 185)
B. Front Squat; 5 reps x 5 sets, rest 2-2:30 (heavier than last week)
185,205,225,245,255 (max 5rep 270)
+
Every 90s x 10 sets:
2 tng PC @ 60-65%RM (@175)
(Don't have an assault bike so will sub for 7 OTB Burpees)
(Avg. finish time was :22 all together)
+
rest 5 mins
+
Every 90s x10 Sets:
2 tng DL @ 50-55% (225)
(Don't have an assault bike so will sub for 7 OTB Burpees)
(Avg. finish time was :19-:20 all together)
A. 195
ReplyDeleteb. 10kg plu last week
C. 165
c2. i cant remember just add some weight more than 235
A. 150
ReplyDeleteB. 245
+
PC-165
Airbike-over 40 mph
+
DL-225
Airbike-over 40 mph
This comment has been removed by the author.
ReplyDeleteA. Skipped need to rest tricep
ReplyDeleteB. 220
C. 160
D. 245
Hit 100+ rpm on air bike each set