A1. Cluster Deadlift @ 30X1, 3.3 x 4 sets rest :15/rest:60 -- heavier than last week
A2. Cluster Standing Strict Press, 3.3 reps x 4 sets rest :15/:60 -- heavier than last week
B. EMOM x 18 min:
1st min: 4 t&g Power Clean @ moderate weight
2nd min: 4-6 Deficit Kipping hspu
**Make weight heavier than last week but similar movement pattern. You may increase as sets go on however make sure mechanics are perfect**
C. 3 sets:
Gh Raises, 6-9
rest 0
Alt Single Leg RDL, 6 reps/leg
rest 1 min
Standing Banded Tricep Ext, 15 reps
rest 1 min
A1. 150 kg
ReplyDeleteA2. 65 kg
B.
1-100 kg
2-6 rep parallet
C. -
A1. 375
ReplyDeleteA2. 165
B 205
12 inches-ish (3 (45s))
EMOM:
ReplyDelete225lbs
7 inches x 4 sets (6 reps)
9.5 inches x 5 sets (6 reps)
A.) 185 lb
ReplyDeleteA2.) 77 lb
EMOM:
100 lb
4 inch - 4 reps for first 5 sets then 6 reps for the remaining
A.325
ReplyDeleteA2 125
B. 225 - tech sucks só i reduce to 205
B2. 45+15 plates. Very good next time i Will increase - really not happy e my PC today
V. I Gonna do tomorrow not time for ir today
A. 315
ReplyDeleteA2. 135
EMOM
175
3 45 pound plates (around 12inches)
A1. 245-255-255-255
ReplyDeleteA2. 115-115-115-115 (failed 3rd rep)
B. 145# for first 3 rounds then 135 the rest, subbed 8 Chest to bar instead.