A. Snatch, build to a heavy single -215- miss 225 forward, felt light, however ive been very tight lately
B. Back squat , tough single- 365
C. GH raise @ 40X0 , 4-6 reps x 10 sets, rest 1 min 10 sets of 6 - felt lot better then last week, still tough
Tuesday
A. Split Jerk, tough double- 275- miss the double on 295
B. Strict Press @ 21X1, 3 reps x 4 sets- sets of 3 with 165, tought
+
AD 1 min @ 80%- total cals- 448 cals-
1 min @ 50% x 30 sets
Wednesday
For time: 20:15
50 cals Airdyne
25 pull ups
50 Box Jumps - 24"
100 OHS @ 65lbs
50 GH Sit-ups
25 pull ups
50 cals Airdyne
* the OHS got my back blown up alittle, pull ups were UB,
Thursday
off
Friday
* the OHS got my back blown up alittle, pull ups were UB,
Thursday
off
Friday
A. Clean EMOM, start at 185 add 10# per minute until failure - 305
B. Single leg RDL 8 reps/ leg , rest 45 seconds between legs x 4 sets each- 95,105,115,125
C. GH raise cluster 5.5.5 x 3 sets , rest 10 seconds/rest 90 seconds - complete
D. 3 weighted chin ups OTM for 10 min - 50# no fails
Saturday
“Elizabeth”- 4:51- can get this time down- was not feeling it workout at 6am,
21-15-9
135# clean
ring dip
+
10 min airdyne @ moderate pace 
No comments:
Post a Comment