Friday, September 16, 2016

FRIDAY



(A) Back Squat (Tempo Squats)
3 sec descent + 2 sec pause, then a fast ascent

Warm-up sets
1x8 @ Empty bar
1x3@40%
1x3@60%

Work Sets
1x3@65%
3x3@70%
1x3@75%

(B) 10 Rounds
3 x Strict Pull-ups
5 x Box Jumps: 30/24
7 x RKB Swings: 24/16

4 comments:

  1. Strict Press - 37.5kg
    b. 10:30
    GHDs instead of Box Jumps

    ReplyDelete
  2. A) 70, 102, then 110, 120, 127.5

    B) 8:07 rxd. 7 rds of pull-ups unbroken, then 3 rds of 2+1.

    ReplyDelete
  3. A)37.5, 56 then 60, 65, 69
    B)11:48 (thin red band)

    ReplyDelete