A. Front Squat, 6-4-2-6-4-2 rest 2-3 min (2nd wave heavier than first. make first 6 just lighter than your set of 6 last week)
B. 3 sets:
Cluster Pendlay Row, 1.1.1.1
rest :20
3-4 Wtd Pronated Pullups
rest 1m45
C. 3 sets:
3 Strict Press
rest :20
3 deficit Strict HSPU
rest 1m45
D. 3 sets:
Single arm rotating Dbell press (Arnold), 10 reps/arm
rest :60
Dbell Arc Row 12 reps/arm @ 3010
rest :60
OH Walking Lunges w/ 45/25 plate, 10 reps/leg
rest :60
*for B AND C use all tough and same weights*
A. 110-120-130-117-127-137 kg
ReplyDeleteB.
60-70-80 kg
30 kg
C.
60
25 sm
D.
12.5 kg
20 kg
A.) 125-140-150-135-145-160
ReplyDeleteB.) 100 lb
18 lb for 3 pull-ups
C.) 80 lb
1 abmat for 2 sets then none for last one
D.) 15-20-20 lb
8 lb
25 lb plate
A. 265,305,335,275,315,345
ReplyDeleteB 205 / 53
C. 155/ 8"
Did 80km on bycicle yesterday
ReplyDeleteA.
225/245/265
245/265(did3)/275
B.
195 but lower down and increase TUT kb 32kg/70lbs
C.115
D. Done
A. 155-165-175-165-170-185
ReplyDeleteC. 105-110-115, subbed HSPU for 3 strict UB MU