A. Back Squat; build to tough single
B. Back Squat, max reps @ 85% of part B
C. Squat Clean . Squat Clean & Split Jerk; 1. 1&1 every 90s x 6-8 sets (start @70% and build) -- Drop first Clean From shoulders and rest :10 before clean and jerk --- don't max out
D. 3 sets @ mod effort:
100m Farmers Carry @ 24kg/16kg
8/8 KB Front RackWalking Lunges w/ same weight
5 Burpee Broad jumps
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10-20 Minute Run/bike/row @70%
A. 170 kg
ReplyDeleteB. 144 kg-8
C. 100-105-108-110-113-115-118-120 kg
D. 7:34 (24 kg)
+
Row
Mike Needleman
ReplyDeleteD. 1st set KB's by side, 2nd set front rack, 3rd set double overhead
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20 min bike at 62rpms
A.335 not a Max tought
ReplyDeleteB.3 maybe 4/5 with really 10+ effort
C. Not tought finish with 225
D.done
A.) 180 lb
ReplyDeleteB.) 152 lb for 9
C.) Messed up starting weight
110-115-120-120-120-120-125-125-125
A. 215- *didn't feel comfortable to go up without a spotter
ReplyDeleteB. 185 for 6 reps