(A) Back Squat: 20 Rep
Warm-up as needed. Ball Park weight to go for is around 70% of your 1RM. This should be one working set and done. I Would rather see you get 16 reps, and fail, then hit 20 and feel like you’ve got 3-4 reps more in the tank.
NOTE: The big note is, WARM UP AS NEEDED.
(B) Clean: 3-3-3
Warm-up as needed. These should be Full Cleans. This is a set of 3 with a dump in between each rep, take approximately 5-10 seconds between each rep. Build as heavy as possible. Rest 2 minutes between sets.
(C) 7 Rounds
7 x Pull-ups
7 x Thrusters: 43/30
NOTE: Shoot for unbroken
A) 75kg
ReplyDeleteB) 40-50-60
C)10:59
Tabata row : 910 m
A) Slept in!
ReplyDeleteB) 30,35,38kg
C) P/Ups red band, 31kg Thrusters 10:15
Tabata Row 700
A) 70
ReplyDeleteB)60,62.5,65
B) rx 7:44
A) 40kg
ReplyDeleteB) 26, 31, 33.5
C) 9:07 @ 26kg
A)80kg
ReplyDeleteB) 60, 70, 70
C) 8:51 Rx
TABATO row 843m
A)40kg
ReplyDeleteB) did powercleans coz of stoopid knee 35, 37.5
C) subbed PC+push jerk for thrusters 25kg
Red band pullups
All unbroken
A) 100
ReplyDeleteB) 80,90,90
C) 5:50 RXD
A) 80kg (65%)
ReplyDeleteB) 80, 83, 85kg
C) 9:10 RX
A) 110
ReplyDeleteB) 80, 90, 90
C) 5:53