A. Convential Deadlift (3" deficit) - 3RM
B. Squat Safety Bar Good Mornings 3 x 8 AHAP (use straight bar if no SSB)
C. Sotts Press - 3 x 5 *light* focus on upright torso (5% heavier than last week)
D. EMOM x 10 Minutes - Hang Snatch @ 75% (3 second pause in catch)
E1. SL Stiff Legged BB Deadlift 3 x 10/Leg
E2. GHD Situps 3 x 10-15 reps (against banded tension) rest 1 minute
+
Optional:
3 minutes Assault Bike @ 85-90% effort
1 minute rest x 5 sets
A. 225. Was my 1RM a year ago. Really stoked on my progress since I came here almost a year ago
ReplyDeleteB. 95. 115. 135.
C. 30. Still feels awkward. Gunna start putting these in my warmups with a PVC pipe to get better
D. 85. 10/10. Felt really good. Definitely need work to stop pulling the bar back at the bottom though.
E1. 45. 65. 65
E2. Blue band
DL - 185 for three, 215 for two didn't like how my back was feeling so stopped
ReplyDeleteGood Mornings - 75, 85, 95
Sotts - 55
Hang Snatch - 100
Stiff Leg - 75
GHD - 15, blue band
3 min rows - all right about 700 meters
Accessory - 10,10,20,20,30,20,20,10,10 two trips
BB step ups - 45lb bar
Seated Good Mornings - 45lb bar
A. 245 for 3
ReplyDeleteB. 85 for all three sets
C. 65, 75, 80
D. 125
E1. 65
E2. 3x15 blue band
Row: done.
Accessory work: done
3x50 UN du. Done
ReplyDelete3RM 375. Fucking right. Tested over summer was 340 no deficit.
125 for all 3
Sotts. 100
Snatch work at 110
Stiff leg 95
3x15 blue band
Extra
5x15 second at bottom of OHS. Bar.
75 Jolll rocks
75 arch rocks
1rm was 340.
DeleteA) 345 - didn't try higher
ReplyDeleteB) SSB + 90#
C) 50 - progress
D) 155 - no misses
E) 95 / 15 GHD unbranded
F) 60 cals, 50, 47, 46, 46
A) 3RM- 225# (245# for 1)
ReplyDeleteB) 65#
C) 50#, 60#, 60#
D) 85#
E1) 55#
E2) subbed ghd sit-ups for 3 x 15 weighted sit-ups (45#)