A. Split Jerk; 1 split Jerk every 90s x 10 sets @ 75-85%
B. EMOM x 12 minutes
1st min: Strict Press; 2 reps tough reps
2nd min: CTB Strict Pronated Pullup, 2 reps
C .4 sets:
Bench Press, AMRAP @ body weight / 70% body weight (@ 30X1)
Strict Pullups, AMRAP Unbroken
rest 2 min b.t sets
D1. Single arm Standing Dbell hammer curls @ 30X0, 12 reps Left then 12 reps Right x 3 sets rest :45
D2. Barbell Laying tricep Ext @ 30X1, 12 reps x 3 sets rest :45
A. All 120 kg
ReplyDeleteB. 1-75 kg/2-20 kg
C. 55 kg -20-20-17-12
18-13-12-8
D1. 15/15 kg
D2. 15 kg
A.235
ReplyDeleteB1.235
B2.48
C.70% BW - change to db neutral grip still feel my shoulder in BP
Reps
10/20
8/12
9/14
8/14
A.) 125 lb
ReplyDeleteB.) 85 lb and non weighted
C.) 90 lb - 6-5-6-6
8-6-6-5
D.) 15 lb and 15 lb