A1. Deadlift @ 30X1, 4 reps x 5 sets rest rest:60 -- heavier than 2 weeks ago
A2. Standing Strict Press, 4 reps x 5 sets rest :60 -- heavier than 2 weeks ago
B. EMOM x 21 min:
1st min: Cluster Power Clean, 4.4 (do 1st @ 0 and 2nd @ :30)
2nd min: Cluster Deficit Kipping hspu, 4.4 (same as above)
3rd min: Rest
**Make weight similar to last week. Weight should be challenging on 2nd cluster but pretty close to perfect**
C. 3 sets:
Gh Raises, 15 reps -- move as consistent as possible
rest 1 min
Standing OH Banded Tricep Ext, 15 reps https://youtu.be/ioMF-2ErRLw
rest 1 min
А1. 160 kg
ReplyDeleteA2. 67.5 kg
B. 95 kg
Parallet
This first part was medium not hard like i tough
ReplyDeleteA. 315
A2.120
B. Emom
195 - I tough was supposed to do all TNG so i did
only got 4 sets , than 5 set i satrt doing singles but is too late i aleready DNF so did 5 sets
C. will do tomorrow.
i dont tell you coach bit this week and part of last week i did alot of bycling because next week i pretend to bike/camping SF to LA , so my endurance IS not very good for bicycling (i sucks), but my cardio is pretty good!
A1.) 180 lb
ReplyDeleteA2.) 77 lb
B.) 100 lb
4 inch
C.) Done
A1. 315x 3..325 last 2 sets
ReplyDeleteA2. 135x 3..145 last 2 sets
B. 165x5 sets 155x1 set 135x1 set
2 45's on each side x 5 sets dropped down to a 45 and 25 for last 2 sets
C. Done
A1. 245
ReplyDeleteA2. 105-110-110-115-115
B. 125 for 3 sets then 135 for remaining. 5 inches