Wednesday, December 2, 2015

WEDNESDAY

#teamplayer #nearlyhadtoruntheraceonhisown #oops

(A) Narrow Grip Bench Press
4 Sets of 4-6 reps

(B) DB Bench Press
4 Sets of 6-8 reps

(C) EMOTM x 12
(a) Run 1/2 Gasser
(b) 15 x KB Swings: 24/16

Extras - Session 3
Technique Primer: Press in Clean - 5,4,3 (ascending weights)
- Clean & Jerk -  (1+1) EMOTM (85%x1, 90%x1, 95%x1) x2
- Snatch - EMOTM (85%x1, 90%x1, 95%x1) x2
- Front/Back Squat - 6x 3/6@94% of Day 1

8 comments:

  1. A) 40 x 6
    42 x 6
    42.5 x 6
    44.5 x 6
    B) 14.5 DB's
    C) RXD 16kg KB

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  2. A)60(6),80(6),85(6),90(5) Bar
    B)4×8 @ 32.5kg
    C)rx'd 24kb

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  3. A) 60(6), 65(6), 70(5), 65(6)
    B) 20kg (6), 25kg (6) x2, 32.5kg (4)
    C) Rx'd

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  4. A) 30(6), 35(4), 37.5(4), 40(4)
    B) 10(6), 12(6), 15(6), 15(6)

    Extras:
    C&J- 51, 54, 57
    Snatch- 36, 38, 40.5
    Squats- 76

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  5. A) 75 (6), 80 (6), 85 (6), 90 (3)
    B) 4 sets @ 32.5 x 8
    C) 30 sec row for 150 m instead of gasser.

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  6. a. 50kg x6/4/4/4
    a2. 35lbs db 8x2 45lbs db 10/6
    b. rx

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  7. A) 40 x 6 for all sets
    A2) 35lbs DB x 6

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  8. A) Bench Press
    NG: 45, 46, 47, 48kg
    DB: 35, 35, 45, 45lb

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