CP based, LB bed/UB press HUT/Speed + LB bend/UB press hyp + LB bend/press accessory
A.Clean grip deadlift + Close grip bench press, 20min build to a heavy confident single in both
B1.Sumo deadlift @ 20x0, 6-8reps @ moderate - tough; rest 2min x 4
B2.Steeper incline DB bench press @ 20x0, 6-8 moderate - tough reps; rest 2min x 4
C.Sorensen hold, accumulate 4min* Every time you break complete 5 HSPU
Notes:
A.Built to 155kg for deadlift and 105kg for bench press
B1.100kg, 110kg, 115kg, 120kg
B2.24kg, 26kg, 30kg, 32kg
C.Completed unbroken on roman chair, was cheering as this was a major weakness.
Monday 29 October 2012
Sunday 28 October 2012
Sunday 28th October - 2012
Aerobic Single
Row 7km @ easy effort
Notes:
Row completed @ easy effort, 30:41mins
Row 7km @ easy effort
Notes:
Row completed @ easy effort, 30:41mins
Friday 26 October 2012
Saturday 27th October - 2012
CP based, FS/pull up intense + CP squat battery + UB push/UB push pull battery + CP density
A1.Back squat @ 30x1, 1 rep; rest 4min x 3
A2.WTD chin up @ 20x2, 1 rep; rest 4min x 3
B.Squat snatch, 1 rep every min for 12min - add load per set, start @ 73% RM
C.Muscle up ladder, starting @ 1,2,3 etc; rest 30 sec b/t sets - how far can you go?
D1.27-30 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3
Notes:
A1.120kg, 125kg, 130kg
A2.35kg, 40kg, 40kg
B.57.5kg, 60kg, 62.5kg, 65kg, 67.5kg, 70kg, 72.5kg, 75kg, 77.5kg, 80kg, 82.5kg (f), 82.5kg (f)
C.got to round 7 only completed 5 reps though!!
D1.Wall balls have been tough, 1st round unbroken, next 2 broken
D2.All pull ups unbroken
Friday whilst at CFP was just playing around with snatch then started loading lightly, then hit a PR snatch of 85kg wasn't part of program but was just feeling it.
A1.Back squat @ 30x1, 1 rep; rest 4min x 3
A2.WTD chin up @ 20x2, 1 rep; rest 4min x 3
B.Squat snatch, 1 rep every min for 12min - add load per set, start @ 73% RM
C.Muscle up ladder, starting @ 1,2,3 etc; rest 30 sec b/t sets - how far can you go?
D1.27-30 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3
Notes:
A1.120kg, 125kg, 130kg
A2.35kg, 40kg, 40kg
B.57.5kg, 60kg, 62.5kg, 65kg, 67.5kg, 70kg, 72.5kg, 75kg, 77.5kg, 80kg, 82.5kg (f), 82.5kg (f)
C.got to round 7 only completed 5 reps though!!
D1.Wall balls have been tough, 1st round unbroken, next 2 broken
D2.All pull ups unbroken
Friday whilst at CFP was just playing around with snatch then started loading lightly, then hit a PR snatch of 85kg wasn't part of program but was just feeling it.
Thursday 25th October - 2012
O-Lift Tech/Dynamic
A.Split jerk, x2; rest 2:30 x 5 - start confident, finish moderate
B.1 Snatch Balance.1 OHS, x 1; rest 2:30 x 5, start confident, finish moderate
C.Pause & speed FS @ 60%, 22x1, 2 reps; rest 1min x 6
D1.20 Unbroken KBS; rest 2min x 3
D2.15-20 Unbroken ring dips
Notes:
A.50kg, 60kg, 65kg, 70kg, 75kg (1.1), sloppy effort on this today felt a lil awkward
B.50kg, 55kg, 60kg, 65kg, 70kg, also sloppy although felt better when snatch balancing
C.Completed @ 70kg
D1.Completed unbroken @ 32kg
D2.20reps, 17 reps, 15reps
A.Split jerk, x2; rest 2:30 x 5 - start confident, finish moderate
B.1 Snatch Balance.1 OHS, x 1; rest 2:30 x 5, start confident, finish moderate
C.Pause & speed FS @ 60%, 22x1, 2 reps; rest 1min x 6
D1.20 Unbroken KBS; rest 2min x 3
D2.15-20 Unbroken ring dips
Notes:
A.50kg, 60kg, 65kg, 70kg, 75kg (1.1), sloppy effort on this today felt a lil awkward
B.50kg, 55kg, 60kg, 65kg, 70kg, also sloppy although felt better when snatch balancing
C.Completed @ 70kg
D1.Completed unbroken @ 32kg
D2.20reps, 17 reps, 15reps
Wednesday 24 October 2012
Tuesday 23rd October - 2012
CP Based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bed/press accessory
A1.Clean grip deadlift @ 30x0, 2reps @ 85% RM; rest 3min x 3
A2.Close grip bench press @ 30x0, 2reps @ 85% RM; rest 3min x 3
B1.Clean grip romanian deadlift @ 20x0, 6-8 reps @ moderate - tough; rest 2min x 4
B2.Steep incline DB bench press @ 20x0, 6-8reps moderate-tough; rest 2min x 4
C.Single leg sorensen hold, 60sec/leg; rest 30sec b/t legs x 3
D.5 Unbroken strict HSPU; rest as needed x 5 - add depth is easy
Notes:
A1.Completed @ 122.5kg
A2.Completed @ 85kg
B1.80kg, 90kg, 100kg, 110kg
B2.24kg, 26kg,28kg,30kg
C.Completed, last set on right leg a little tough
D.Completed unbroken
A1.Clean grip deadlift @ 30x0, 2reps @ 85% RM; rest 3min x 3
A2.Close grip bench press @ 30x0, 2reps @ 85% RM; rest 3min x 3
B1.Clean grip romanian deadlift @ 20x0, 6-8 reps @ moderate - tough; rest 2min x 4
B2.Steep incline DB bench press @ 20x0, 6-8reps moderate-tough; rest 2min x 4
C.Single leg sorensen hold, 60sec/leg; rest 30sec b/t legs x 3
D.5 Unbroken strict HSPU; rest as needed x 5 - add depth is easy
Notes:
A1.Completed @ 122.5kg
A2.Completed @ 85kg
B1.80kg, 90kg, 100kg, 110kg
B2.24kg, 26kg,28kg,30kg
C.Completed, last set on right leg a little tough
D.Completed unbroken
Sunday 21 October 2012
Sunday 21st October - 2012
Aerobic (single)
Row 5km @ easy effort
Notes:
Completed time was 22:31mins @ easy effort
Row 5km @ easy effort
Notes:
Completed time was 22:31mins @ easy effort
Saturday 20th October - 2012
CP Based, FS/pull up intense + CP Squat battery + UB push/UB pull battery + CP Density
A1.Front squat @ 30x1, 1rep; rest 4min x 3
A2.WTD pull up @ 20x2, 1rep; rest 4min x 3
B.Squat snatch, 1rep every min for 12min - add load per set, start @ 70% RM
C.30 Muscle ups, not for time @ 90% urgency
D1.27-30 UNbroken Wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3
Notes:
Tough session as had punchfit boxing course which consisted of a lot of practical and then 20 x 2min rounds of pad rounds
A1.110kg, 112.5kg, 115kg
A2.40kg, 45kg (f), 42.5kg
B.55kg, 57.5kg, 60kg, 62.5kg, 67.5kg, 70kg, 72.5kg (f), 72.5kg, 75kg, 80kg (f), 80kg (f), 72.5kg
C.Completed had timer on 3.52secs
D1.Not completed
D2.Not completed
A1.Front squat @ 30x1, 1rep; rest 4min x 3
A2.WTD pull up @ 20x2, 1rep; rest 4min x 3
B.Squat snatch, 1rep every min for 12min - add load per set, start @ 70% RM
C.30 Muscle ups, not for time @ 90% urgency
D1.27-30 UNbroken Wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3
Notes:
Tough session as had punchfit boxing course which consisted of a lot of practical and then 20 x 2min rounds of pad rounds
A1.110kg, 112.5kg, 115kg
A2.40kg, 45kg (f), 42.5kg
B.55kg, 57.5kg, 60kg, 62.5kg, 67.5kg, 70kg, 72.5kg (f), 72.5kg, 75kg, 80kg (f), 80kg (f), 72.5kg
C.Completed had timer on 3.52secs
D1.Not completed
D2.Not completed
Thursday 18 October 2012
Thursday 18th October - 2012
O-Lift tech/Dynamic
A.Split jerk, 2x4 @ 66% RM, x2x3 @ 72%, x2x2 @ 77%
B.Snatch balance, build to a confident double
C.Speed FS @ 55%, 30x1, 2reps; rest 1min x 6
D1.20 Unbroken russian KBS; rest 2min x 3
D2.15-20 unbroken push-ups
Notes:
A.67.5kg, 70kg, 75kg(tripped out), 77.5kg
B.70kg x 2, tried for 80kg only got the one
C.Completed @ 67.5kg
D1.Completed @ 32kg
D2.Completed all unbroken
Video upload of the split jerk @ 70kg, with non bumpers lol
A.Split jerk, 2x4 @ 66% RM, x2x3 @ 72%, x2x2 @ 77%
B.Snatch balance, build to a confident double
C.Speed FS @ 55%, 30x1, 2reps; rest 1min x 6
D1.20 Unbroken russian KBS; rest 2min x 3
D2.15-20 unbroken push-ups
Notes:
A.67.5kg, 70kg, 75kg(tripped out), 77.5kg
B.70kg x 2, tried for 80kg only got the one
C.Completed @ 67.5kg
D1.Completed @ 32kg
D2.Completed all unbroken
Video upload of the split jerk @ 70kg, with non bumpers lol
Tuesday 16th October - 2012
CP Based, LB bend/UB press HUT/Speed + LB bend/UB press hyp + LB bend/press accessory
A1.Clean grip deadlift @ 30x0, 3 reps @ 80% RM; rest 3min x 3
A2.Close grip bench press @ 30x0, 3 reps @ 80%RM; rest 3min x 3
B1.WTD back ext @ 10x0, 20 reps with load, pause for 10sec @ rep 5,10,15,20; rest 2min x 3 - repeat of last week
B2.Steep incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3 - repeat last week
C.Single leg sorensen hold, 45sec/leg; rest 30sec b/t legs x 3
D.5 Unbroken wall climbs; rest as needed x 5
Notes:
A1.Completed @ 117.5kg
A2.Completed @ 80kgs
B1.Completed @ 15kg
B2.28kg,26kg,24kg, 26kg,24kg,22kg x 2
C.Completed although had slight difficulty on second set 2 on right leg
D.Completed a little grind
A1.Clean grip deadlift @ 30x0, 3 reps @ 80% RM; rest 3min x 3
A2.Close grip bench press @ 30x0, 3 reps @ 80%RM; rest 3min x 3
B1.WTD back ext @ 10x0, 20 reps with load, pause for 10sec @ rep 5,10,15,20; rest 2min x 3 - repeat of last week
B2.Steep incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3 - repeat last week
C.Single leg sorensen hold, 45sec/leg; rest 30sec b/t legs x 3
D.5 Unbroken wall climbs; rest as needed x 5
Notes:
A1.Completed @ 117.5kg
A2.Completed @ 80kgs
B1.Completed @ 15kg
B2.28kg,26kg,24kg, 26kg,24kg,22kg x 2
C.Completed although had slight difficulty on second set 2 on right leg
D.Completed a little grind
Thursday 11 October 2012
Friday 12th October - 2012
CP Based, FS/pull up intense + CP Squat battery + UB push/ub push pull battery + CP Density
A1.Front squat @ 30x1, 2-3 reps; rest 3:30 x 3
A2.WTD pull up @ 20x2, 2-3 reps; rest 3:30min x 3
B.Squat clean, 1rep every min for 12min - add load per set, start @ 70% RM
C.30 Muscle ups, not for time @ 80% urgency
D1.27-30 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3
Notes:
A1.100kg, 105kg, 110kg (1.1) all 2 reps
A2.30kg, 35kg, 40kg; all 2 reps
B.70kg, 75kg, 80kg, 82.5kg, 87.5kg, 90kg, 92.5kg, 95kg, 97.5kg, 100kg, 102.5kg
C.Completed, did 12 unbroken, 4, 5, 6, 3
D1.Did not complete
D2.Did not complete
A1.Front squat @ 30x1, 2-3 reps; rest 3:30 x 3
A2.WTD pull up @ 20x2, 2-3 reps; rest 3:30min x 3
B.Squat clean, 1rep every min for 12min - add load per set, start @ 70% RM
C.30 Muscle ups, not for time @ 80% urgency
D1.27-30 Unbroken wall ball shots @ 9-10kg; rest 1min x 3
D2.27-30 Unbroken pull ups; rest 1min x 3
Notes:
A1.100kg, 105kg, 110kg (1.1) all 2 reps
A2.30kg, 35kg, 40kg; all 2 reps
B.70kg, 75kg, 80kg, 82.5kg, 87.5kg, 90kg, 92.5kg, 95kg, 97.5kg, 100kg, 102.5kg
C.Completed, did 12 unbroken, 4, 5, 6, 3
D1.Did not complete
D2.Did not complete
Tuesday 9 October 2012
Wednesday 10th October - 2012
O-Lift tech + Aerobic cruise intervals
A.Power jerk. Split jerk, 1.2 starting @ 70% RM; rest 2min x 5 - add slightly per set, ensure rear knee is bent
B.Split jerk, quickly take it up to a heavy single @ 90% effort
C.8 TNG power clean & jerk; rest 2min x 3, 1st set very light, 2nd set moderate, 3rd set tough
+
1 Round every 2min for 18min @ easy - moderate
AMRAP (-1) HSPU
7 wall ball shots
50 Double unders
+
Rest 5min
+
1 Round every 2min for 18min @ easy - moderate:
8 KB hang power snatches (4/arm)
4 Rig dips
Run 100m
Notes:
A.70kg, 72.5kg, 75kg, 77.5kg (2 reps), 72.5kg; felt okay although tired, split jerk form was a little bit off
B.Built to a sloppy 90kg, wasn't spot on today, 90kg felt heavier than usual.
C.40kg, 60kg, 72.5kg (broke on 6, then TNG the next 2)+
+
First part: HSPU's; 8,7,5,4,2,2,1,1,1 burning out on these! Wall balls @ 9kg
+
KB hang power snatch @ 16kg, ripping hand, also substituted run to row.
A.Power jerk. Split jerk, 1.2 starting @ 70% RM; rest 2min x 5 - add slightly per set, ensure rear knee is bent
B.Split jerk, quickly take it up to a heavy single @ 90% effort
C.8 TNG power clean & jerk; rest 2min x 3, 1st set very light, 2nd set moderate, 3rd set tough
+
1 Round every 2min for 18min @ easy - moderate
AMRAP (-1) HSPU
7 wall ball shots
50 Double unders
+
Rest 5min
+
1 Round every 2min for 18min @ easy - moderate:
8 KB hang power snatches (4/arm)
4 Rig dips
Run 100m
Notes:
A.70kg, 72.5kg, 75kg, 77.5kg (2 reps), 72.5kg; felt okay although tired, split jerk form was a little bit off
B.Built to a sloppy 90kg, wasn't spot on today, 90kg felt heavier than usual.
C.40kg, 60kg, 72.5kg (broke on 6, then TNG the next 2)+
+
First part: HSPU's; 8,7,5,4,2,2,1,1,1 burning out on these! Wall balls @ 9kg
+
KB hang power snatch @ 16kg, ripping hand, also substituted run to row.
Monday 8 October 2012
Tuesday 9th October - 2012
Lactate gears AAL (single) x3 + ALP (single) x2 + ALE (mixed) x1
3 x Row 12sec @ 100%; rest 2min
+
2 x (2x20sec sled or uphill sprint; rest 10sec)
@ 97% effort; rest 4min
+
FT @ 93-95%
Row 350m
12 TNG power snatch @ 40kg
22 Burpees
12 TNG power snatch @ 40kg
Row 350m
Notes:
Completed Rows @ 1:22/500m for all 3
Sprint substituted to uphill sprint
FT: 5:25mins, slow effort took too long between exercises and felt heavy after the sprints didn't get a chance to tape, well did but my phone fell during the workout! sorry
3 x Row 12sec @ 100%; rest 2min
+
2 x (2x20sec sled or uphill sprint; rest 10sec)
@ 97% effort; rest 4min
+
FT @ 93-95%
Row 350m
12 TNG power snatch @ 40kg
22 Burpees
12 TNG power snatch @ 40kg
Row 350m
Notes:
Completed Rows @ 1:22/500m for all 3
Sprint substituted to uphill sprint
FT: 5:25mins, slow effort took too long between exercises and felt heavy after the sprints didn't get a chance to tape, well did but my phone fell during the workout! sorry
Monday 8th October - 2012
CP Based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bend/press accessory
A1.Clean grip deadlift @ 40x0, 3 reps @ 73%RM; rest 1:30 x 4
A2.Close grip bench press @ 40x0, 3 reps @ 73%RM; rest 1:30 x 5
B1.WTD back ext @ 10x0, 20 reps with load, pause for 10sec @ rep 5,10,15,20; rest 2min x 3
B2.Stepper than last week incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3
C.Single leg sorensen hold, 30sec b/t legs x 3
D.2 wall climbs + 30m bear crawl x 5 @ moderate effort
Notes:
A1.Completed @ 105kg
A2.Completed @ 72.5kg
B1.Completed @ 15kg x 3
B2.28,26,24kg, 26,24,22kg, 26,24,22kg
C.Completed no dramas
D.Also completed, didn't time this just did as prescribed
A1.Clean grip deadlift @ 40x0, 3 reps @ 73%RM; rest 1:30 x 4
A2.Close grip bench press @ 40x0, 3 reps @ 73%RM; rest 1:30 x 5
B1.WTD back ext @ 10x0, 20 reps with load, pause for 10sec @ rep 5,10,15,20; rest 2min x 3
B2.Stepper than last week incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3
C.Single leg sorensen hold, 30sec b/t legs x 3
D.2 wall climbs + 30m bear crawl x 5 @ moderate effort
Notes:
A1.Completed @ 105kg
A2.Completed @ 72.5kg
B1.Completed @ 15kg x 3
B2.28,26,24kg, 26,24,22kg, 26,24,22kg
C.Completed no dramas
D.Also completed, didn't time this just did as prescribed
Friday 5 October 2012
Saturday 6th October - 2012
CF style hit out
AMRAP in 15min:
15 KBS @ 2pd
15 Burpees
Notes:
8 Rounds + 15 + 5 Burpees, burning wanted 9Rds but had mad tear from the kettlebell!! two in a week this week
No excuses though should've pumped out 9 rounds!!!
AMRAP in 15min:
15 KBS @ 2pd
15 Burpees
Notes:
8 Rounds + 15 + 5 Burpees, burning wanted 9Rds but had mad tear from the kettlebell!! two in a week this week
No excuses though should've pumped out 9 rounds!!!
Thursday 4 October 2012
Friday 5th October - 2012
CP Based, FS/pull up intense + CP Squat battery + UB push/pull battery + CP density
A1.Front Squat @ 30x1, 3-4 reps; rest 3min x 3
A2.WTD pull up @ 20x2, 3-4 reps; rest 3min x 3
B.Hang squat clean, AMRAP 1-3 ladders @ 70kg in 8min
C.Muscle up cluster, 6 unbroken reps; rest 90sec x 5
D1.25 Ubroken wall ball shots @ 9-10kg; rest 1min x 3
D2.25 Unbroken pull ups; rest 1min x 3
Notes:
A1.95kg, 100kg, 100kg
A2.25kg, 30kg, 32.5kg
B.5 rounds + 1 squat clean
C.Completed all unbroken
D1.First set was unbroken, had to break next two, always feel flat when coming to these, not overly flat just a little, may be mental.
D2.Same with above
A1.Front Squat @ 30x1, 3-4 reps; rest 3min x 3
A2.WTD pull up @ 20x2, 3-4 reps; rest 3min x 3
B.Hang squat clean, AMRAP 1-3 ladders @ 70kg in 8min
C.Muscle up cluster, 6 unbroken reps; rest 90sec x 5
D1.25 Ubroken wall ball shots @ 9-10kg; rest 1min x 3
D2.25 Unbroken pull ups; rest 1min x 3
Notes:
A1.95kg, 100kg, 100kg
A2.25kg, 30kg, 32.5kg
B.5 rounds + 1 squat clean
C.Completed all unbroken
D1.First set was unbroken, had to break next two, always feel flat when coming to these, not overly flat just a little, may be mental.
D2.Same with above
Tuesday 2 October 2012
Wednesday 3rd October - 2012
O-lift tech + Aerobic cruise intervals
A.Split jerk, starting @ 70% RM, x2x6; rest 1:45
B.Split jerk @ 80% RM x1x5; rest 1:45
C.Power clean>>TNG transition into >> push jerk, 5 TNG reps with good rhythm @ 50-60kg; rest 1:30x3
+
1 Round every 2min for 16min @ easy - moderate:
Row 1min
15DB push press @ 15kg/hand
+
Rest 5min
+
1 Round every 2min for 16min @ easy - moderate:
10 Deadlifts @ 50kg
20 Walking lunges with med ball on shoulder 10kg+
30 Double unders
Notes:
A.66.5kg, 72.5kg, 77.5kg, 80kg, 82.5kg, 85kg
B.Completed @ 80kg
C.50kg, 60kg, 60kg
+
Completed with 14kg dumbells no 15kgs
+
Completed also
A.Split jerk, starting @ 70% RM, x2x6; rest 1:45
B.Split jerk @ 80% RM x1x5; rest 1:45
C.Power clean>>TNG transition into >> push jerk, 5 TNG reps with good rhythm @ 50-60kg; rest 1:30x3
+
1 Round every 2min for 16min @ easy - moderate:
Row 1min
15DB push press @ 15kg/hand
+
Rest 5min
+
1 Round every 2min for 16min @ easy - moderate:
10 Deadlifts @ 50kg
20 Walking lunges with med ball on shoulder 10kg+
30 Double unders
Notes:
A.66.5kg, 72.5kg, 77.5kg, 80kg, 82.5kg, 85kg
B.Completed @ 80kg
C.50kg, 60kg, 60kg
+
Completed with 14kg dumbells no 15kgs
+
Completed also
Tuesday 2nd October - 2012
Lactate gears AAL (single) x3 + ALP (single) x2 + ALE (mixed) x1
3 x Row 15sec @ 100%; rest 2;15min
+
2 x 40sec burpees @ 97%; rest 4min
+
FT @93-95%;
Row 250m
10 thrusters @ 42.5kg
15 TNG box jumps @ 60cm
10 thrusters @42.5kg
Row 250m
Notes:
Row 1: 1:23/500m
Row 2: 1:23/500m
Row 3: 1:22/500m
Set 1 burpees: 25
Set 2 burpees: 25
+
FT: 3:25mins
3 x Row 15sec @ 100%; rest 2;15min
+
2 x 40sec burpees @ 97%; rest 4min
+
FT @93-95%;
Row 250m
10 thrusters @ 42.5kg
15 TNG box jumps @ 60cm
10 thrusters @42.5kg
Row 250m
Notes:
Row 1: 1:23/500m
Row 2: 1:23/500m
Row 3: 1:22/500m
Set 1 burpees: 25
Set 2 burpees: 25
+
FT: 3:25mins
Monday 1 October 2012
Monday 1st October - 2012
CP based, LB bend/UB press HUT/speed + LB bend/UB press hyp + LB bend/press accessory
A1.Clean grip deadlift @ 40x0, 3reps @ 70% RM; rest 1:30 x 5
A2.Close Grip bench press @ 40x0, 3 reps @ 70% RM; rest 1:30 x 5 - focus o snapping elbows @ top
B1.WTD back ext @ 10x0, 15 reps with load, pause for 10sec at rep 5,10,15; rest 2min x 3
B2.Steep incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3
C.single leg sorensen hold, 25 sec/leg; rest 30sec b/t legs x 3
D.Bear crawl, 100m
Notes:
A1.Completed @ 102.5kg
A2.Completed @ 70kg
B1.15kg, 20kg, 20kg
B2.28kg,26kg,24kg, 28kg,26kg, 24kg, 28kg, 26kg, 24kg (4reps)
C.Completed, a little bit awkward
D.Completed also.
Not sure why, i keep feeling as if my throat is dry, like on verge of getting sick, but thios cant be possible just got over it!!
A1.Clean grip deadlift @ 40x0, 3reps @ 70% RM; rest 1:30 x 5
A2.Close Grip bench press @ 40x0, 3 reps @ 70% RM; rest 1:30 x 5 - focus o snapping elbows @ top
B1.WTD back ext @ 10x0, 15 reps with load, pause for 10sec at rep 5,10,15; rest 2min x 3
B2.Steep incline DB bench press @ 20x0, 6.6.6 drop set; rest 2min x 3
C.single leg sorensen hold, 25 sec/leg; rest 30sec b/t legs x 3
D.Bear crawl, 100m
Notes:
A1.Completed @ 102.5kg
A2.Completed @ 70kg
B1.15kg, 20kg, 20kg
B2.28kg,26kg,24kg, 28kg,26kg, 24kg, 28kg, 26kg, 24kg (4reps)
C.Completed, a little bit awkward
D.Completed also.
Not sure why, i keep feeling as if my throat is dry, like on verge of getting sick, but thios cant be possible just got over it!!
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