DELOAD WEEK - EVERYTHING IS INTENDED TO FEEL LIGHT AND EASY
A. Front Squat - 4 x 5 @ 60-65% of 1RM rest 2 minutes
B. Accumulate - 30-40 Ring Dips or HSPU *kipping allowed* Do the movement you're weaker at
C. Power Clean - 10 Singles (don't go over 70%)
D. Back Extensions - 3 x 15 rest 60 seconds
A. Front Squat 4×5
ReplyDelete165-165-170-170
-nice and easy
B. Accumulate 40 hspu
30 strict (broke these in 5) – 10 kip unbroken
C. Power clean 10 singles
75% = 135
D. Back extensions 3 x 15
A. FS 4x5 @ 95#
ReplyDeleteB. 40 HSPUs- half strict, half kipping (all to floor)
C. Power Clean 10 x 1 @ 105#
D. Back extensions 3 x 15
Mobility
ReplyDeleteFront Squat
4 x 5 @ 60-65% of 1RM
Result: 165 lbs x 2, 175 lbs x 2
*legs sore still from Saturday's brutality, but this was quite manageable, kept excellent form incl. elbows up*
Handstand Pushups
Accumulate 30-40
Result: 10 kipping to 2 ab mats, 21 kipping to 3 ab mats
*getting much better at these, need to be more explosive in my kip to be able to do more--closing in on doing my first real one!*
Power Clean
10 singles @ 70% of 1RM
Result: 155 lbs
Back Extensions
3 x 15 -->rest 60 seconds between
*first time I've done these in a long time, felt them in my hamstrings*
A: 155
ReplyDeleteB: 20 negatives into Kip. 20 Kipping.
C: 145
A. 205
ReplyDeleteB. 40 strict rings dips. sets of 12,12,12,8
C. 190
D. done
A. Front Squat - 4 x 5 @ 100#
ReplyDeleteB. Accumulated 40 Strict HSPU all to 2 ab mats
C. Power Clean - 10 Singles @ 75#
D. Back Extensions - 3 x 15 rest 60 seconds
A. Front Squat - 125
ReplyDeleteB. 40 kipping hspu
C. Power Clean - 115
D. Back Extensions 3 x 15
A 155, 155, 165, 165
ReplyDeleteFelt very good. Form felt perfect and maintained great control
B. Ring Dips
10, 10, 8, 2, 5, 5
I have made some progress with this move. More control and I am exploding up
C.115
D. 15, 15, 15
A: 240
ReplyDeleteSkipped B for shoulder
C: 185 (way too light)
D: All with a 10lb plate
A: 100
ReplyDeleteB: 30 HSPU. Mixed between strict and kipping. This was my first time back doing HS work. Felt weak but was excited to know that I could do a strict HSPU Rx. Not many but it was a pleasant surprise.
C: 105
D: 3x15
A. 125#
ReplyDeleteB. 34 strict ring dips
C. 105#
D. Done!
A: 185
ReplyDeleteB: HSPU 20 strict 20 Kipling
C: 165
D. 25 lb plate
Damn auto correct...
DeleteA) 110
ReplyDeleteB) strict ring dips off the boxes
C) 90
D) 3x15 back extensions
A) 195
ReplyDeleteB) ring dips: 19(strict)-11(kipping)-10(kipping)
C) 185
D) 25# plate
A) All at 95
ReplyDeleteB) Strict HSPU - 10, 7, 7, 7, 6, 4
C) Cleans at 185
D) 3x15 back extensions
All at 195 (front squats)
ReplyDeleteA. Front Squat - 4 x 5 @ 185#
ReplyDeleteB. Accumulate - 30-40 HSPU- first 20 were a big struggle and then Mikey made an adjustment and told me to keep my knees and ankles tighter together on Kip: this made a huge difference
C. Power Clean - 10 Singles @185
D. Back Extensions - 3 x 15 rest 60 seconds. Did last 2 sets weighted
A- Front Squat - 4x5@ 95#
ReplyDeleteB - Dips 25 (5x5), strict HSPU 15 - I keep missing the floor by an inch :( I need to stop being a chicken I guess
C. Power Clean 10 Singles @95#
D Back Extensions - 3x15