A. Squat Clean & Split Jerk, 2-2-2-2-1-1-1-1 (2's drop and reset b/t w/ :10 rest bt reps) 2s @ or above 80%RM, 1s @ or above 85%RM (make all sets cumulatively better than last weeks 2s and 1s)
B. Halting Clean DL . Clean Pull, 1.2 @ 95-100%RM of squat clean, 1.1 every 2 min x 6 sets -- reset b/t all reps -- from 2" deficit
C. EMOM x 10 min:
1st min: Alt Reverse Barbell Lunges, 6 reps/leg
2nd min: Front Bridge, :40
--rest 3 min
EMOM x 10 min:
1st min: Barbell Good Mornings, 6 reps @ 3010
2nd min: Strict Pronated Pullups, AMRAP :20 -- make all 5 sets repeatable numbers
Btw 2 and ones / btw sets is 10sec or 2min +!?
ReplyDeleteA. 4x2-110 kg/ 4x1-120 kg
ReplyDeleteB. 140 kg
C.
1-80 kg
2-+
1-60 kg
2-all 12 reps
A. Finish with 1s at 145
ReplyDeleteB. Fail to get 100% 1RM with good form (190)
C. 135 for alt barbell and good mornings
5 pull ups x 5 challenging by the last
DeleteA.) 2's at 125
ReplyDelete1's at 130-130-135-140
B.) 4 sets at 145
2 sets at 155
C.) 80 lb for alt barbel lunges and good mornings
7 pull ups on the first set then 6 for the rest
A. 195-205-215-225-235-245-255-260 just lost the jerk
ReplyDeleteB. Done 235
C. Done 135lb
D. 10-10-9--9-9 pull ups
A. 215 / 235
ReplyDeleteB.305
C. 135
D. 15/12/12/8/10
Sorry Diego, this was supposed to be rest as needed bt sets
ReplyDeleteA. 265,275,285,295,305,315,320(Failed jerk), 320
ReplyDeleteB. 320
C. 165
D. 115/all sets of 8 slow w/ dead :01-:02 dead hang
I want this numbers in my clean e jerk and squats and strenght!! Kkk
DeleteA. 225-235-245-255-260-265-275-275
ReplyDeleteB. 280-285
C. 135
D. 115/12-12-11-10-10