Squat/UBV pull extensive + squat volume + LB Bending volume + UBH pull volume
A1.1+ 1/4 back squat, 30x1, 5-7 reps; rest 10sec x 5 - add per set
A2.AMRAP pull ups with 20% BWT attached; rest 4min x 5
B.5 Unbroken hang squat cleans; rest 3min x 3 - set 1 easy. set 2 moderate, set 3 tough
C.AMRAP ring rows in 4min, chest under rings, rings set @ 90cm off ground
D.Back ext drop set, 6.6.6; rest 2min x 3
Notes:
A1.80kg, 85kg, 90kg, 92.5kg, 92.5kg (tough but got through them)
A2.10, 11, 11, 9, 10, 11
B.60kg, 80kg, 90kg (4reps) almost had it although from dropped out thoracic bend over, dumped weight)
C.lost count after 37 :s, but was close to 45 i think by end of it
D.Completed
All in all a little sore in the abductors, needed a thorough stretch
No comments:
Post a Comment