A.
Every min (20 mins)
Even min - 10 thrusters (95/65#)
Odd min - 6/4 Bar Muscle Ups
* Score Completed rds on the minute *
Scale reps/weight if needed to maintain unbroken !
-Complete ... didn't scale anything ... all reps unbroken. Great training.
B.
3 Position Snatch (High Hang + Hang + Floor) (1+1+1 x5)
Work up to a heavy:
High Hang + Hang + Floor
-Complete, all sets TnG ... went 135#, 155#, 175#, 185#, 185# ... kept the loads lighter here ... probably couldn't have done much more ... I was toasted from part A ... but tried to be fast and hit good positions with the lighter load.
C.
Weighted Strict Pull-ups (4x12)
Use a weight that you can maintain 12 unbroken pull ups. Scale Reps/ weight if necessary
-Complete ... unweighted 4 x 12 ... couldn't have loaded these, was too smoked.
D.
3 Super-Sets:
Supinated Grip Lat Pull-Downs
3 sets x 15 reps
The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets.
Dumbbell Curls
3 sets x 15 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.
Rest 2:00 between sets
-Complete ... 70# for lat pull-downs ... 2 x 20# DB for the curls ... light loads but when for time under tension and got a massive pump out of this.
E.
Shoulder "I"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "I"s.
-Complete ... on crossover symmetry
F.
Shoulder "Y"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.
-Complete ... on crossover symmetry
3 sets x 15 reps
The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets.
Dumbbell Curls
3 sets x 15 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.
Rest 2:00 between sets
-Complete ... 70# for lat pull-downs ... 2 x 20# DB for the curls ... light loads but when for time under tension and got a massive pump out of this.
E.
Shoulder "I"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/ cables. Example video starts at "I"s.
-Complete ... on crossover symmetry
F.
Shoulder "Y"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/cables. Example video starts at "Y"s.
-Complete ... on crossover symmetry
G.
Shoulder "T"s
3 sets x 20 reps
Can be done prone with dumbbells or standing with bands/cables. Example video starts at "T"s.
-Complete ... on crossover symmetry
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