A. Clean Pull . Power Clean . Split Jerk; 1.1.1 x 5 moderately challenging sets rest 2m - reset b.t clean pull and power
B1. Strict Press @20X1; 3 reps x 5, rest 60s
B2. Weight Pronated Pullups @30X0; 3 reps x 5, rest 60s
C1. Rotating Grip Ring Pullups 8-12 reps x 3 rest 60s - Pronated in bottom, supinated at top
C2. Bar Dip; 8-12 x 3 rest 60s (use weight if necessary)
A. 110/115/115/120/120 kg
ReplyDeleteB1. 70 kg
B2. 36 kg
C1. 8
C2. 12 r/16 kg
A.215x4 / 225x 1
ReplyDeleteB1.125
B2. 83
8 and 8 reps dips w/ vest
225,235,245,255,265
ReplyDeleteB1. 155
B2. 73lb
C - all 12s no weight
A.) 120,125,125,125,125
ReplyDeleteB1.) 75 lb
B2.) 7.5 lb
C1.) 4.4 all sets - no weight
C2.) 8 - no weight