A1. Deadlift @ 30X1, 5 reps x 5 sets rest :60
A2. Standing Strict Press, 5 reps x 5 sets rest :60
B. 5 sets:
8 t&g Power Clean @ moderate weight
rest :45
5 Strict Hspu
right into..
5-10 Unbroken Kipping hspu
rest 2 min b/t sets
**Weight for power clean reps are meant to work on perfect movement pattern but enough weight to get challenging toward the end; do not go too heavy where form falls apart or too light where there is no real stimulus**
C. 3 sets:
Single Leg Rdl w/ dbell/hand, 10 reps/leg
rest :45
Laying tricep ext w/ dbells, 12 reps
rest :45
A1. 140 kg
ReplyDeleteA2. 60 kg
B.80 kg
5+10
A1. 335,345,355,365,375 -- purpose was to stay at the same weight with consistent % but this is the 1st time I did heavy deadlifts since my back has been irritated. Worked with caution
ReplyDeleteA2. 155
B. 185
5 +10 all sets
A1.) 170 lb
ReplyDeleteA2.) 75 lb
B1.) 95 lb
5 strict with one abmat
8-7-7-6-6 Kipping with no abmat
A1- 305 @RPE 7
ReplyDeleteA2. 115 @8
B 175
go for 3/2 in stricts and 5 in hspu - but in third set was a problem, strict became harder
all setes between 1:00 and 1;25
A1. 201-215-215-215-215-225
ReplyDeleteA2. subbed for bench press 105-105-110-110-110
B. 145-135-140-145-145, 5 + 10 all UB.
C. 2 sets. 25# for RDL and 15# for tricep ext
A1. 315-315-315-325-335
ReplyDeleteA2. 135
B. 155
5+5 every round
A1. 265 up to 295. Back still bothering me on any heavy pulling/not very confident.
ReplyDeleteA2. Subbed for bench press. 185#
B. 155-165-155-165-165, 5 + 10 all UB
a1. 295
ReplyDeletea2. 135
b. 145