A.
Power Jerk 5 sets of 3 @ 60-70% (185-225#)
Rest as needed
-185#, 205#, 225# x 3 sets ... took these all from the floor, felt nice and light.
B.
AMRAP 16:
16 DB Snatches (70/50#)
16 GHD Sit-ups
16 Box Jump Overs (24/20")
-5 Rds + 40 reps (8 BJO) ... tried to finish that 6th round, but didn't finish it, super solid conditioning piece, felt fit.
PM Workout (1530)
PM Workout (1530)
A.
Sumo or Conventional Deadlift
4 sets x 8 reps @ 70% of your 90% (335#)
-Complete ... got all these easy
B.
Back Squat
1 set x 5 reps
Work up to a 5 rep max
-135, 225, 295, 345# ... definitely more there, but called it here due to time constraints
C.
Single Leg RDLs
3 sets x 15 reps
15 reps each side
C.
Single Leg RDLs
3 sets x 15 reps
15 reps each side
-Complete, across with 35# kb
D.
Strict Pull-ups
5 sets x max reps
-20,11,10,10,9 ... went every 3 minutes for 15 minutes
E.
Barbell Row
4 sets x 8 reps
As heavy as possible.
Glute Bridge w/ 1 second pause at top
D.
Strict Pull-ups
5 sets x max reps
-20,11,10,10,9 ... went every 3 minutes for 15 minutes
E.
Barbell Row
4 sets x 8 reps
As heavy as possible.
Glute Bridge w/ 1 second pause at top
4 sets x 10 reps
-Complete, 135# for the BB row ... was going to go heavier, but just started with 135# and kept it there... arms were rocked after part D.
No comments:
Post a Comment