A. Squat clean, build quickly to a heavy single for the day
- hit #235 - failed #240(slow elbows and tight hip flexors)
B. Squat clean, 15 x 1 @ 88% of A; begin a rep every :30 - #210
C1. Seated 1-arm DB shoulder press, 3 x 3-5/side, 21X1; :60 between sides, :60 rest - #60x5
C2. Weighted pronated CTB strict pull-up, 3 x 1-2, 21X0; 2:00 rest -#40-#44-#44x2
D. Powell raises, 3 x 8/arm, 30X0; :60 between sides #10-#12.5 - #12.5
Then 3 sets: :25 row sprint 3:35 walk rest
All 153 meters
- hit #235 - failed #240(slow elbows and tight hip flexors)
B. Squat clean, 15 x 1 @ 88% of A; begin a rep every :30 - #210
C1. Seated 1-arm DB shoulder press, 3 x 3-5/side, 21X1; :60 between sides, :60 rest - #60x5
C2. Weighted pronated CTB strict pull-up, 3 x 1-2, 21X0; 2:00 rest -#40-#44-#44x2
D. Powell raises, 3 x 8/arm, 30X0; :60 between sides #10-#12.5 - #12.5
Then 3 sets: :25 row sprint 3:35 walk rest
All 153 meters
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