A. Squat Clean - 10 Singles @ 80% of 1RM - rest 45 seconds bt reps
B. Front Squat
3 @ 70%
3 @ 80%
3+ @ 90%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
C. EMOM x 10 - :30 Seconds Max Hand Release Push-Ups *no worming*
D. Landmine Row 4 x 6-8 reps rest 1 minute bt arms - https://youtu.be/zUXBk1LMGsM
A. 180#
ReplyDeleteB. 165 190 4 @ 205 (should've done 210 messed up and forgot 2.5s)
C. 18, 11, 10, 7, 8, 8, 7, 7 , 8, 8
D. Mary told me to Skip. Jk my left hand was ripped and had to go to work.
The progression: "This is too heavy, I don't want to do this, Mary is telling me not to do it, I ripped my hand - I need to stop."
DeleteA. 170
ReplyDeleteB. 155, 175, 200x5
C. 18, 15, 12, 10, 9, 8, 7, 8, 8, 8 (103)
D. 4x7 w/ Bar + 55# plate
A)115
ReplyDeleteB)3@125
3@145
4@160
C) 15,12,11,10,9,8,8,8,7,7
the worm made a brief appearance
D) 4×6 45lb plate
A) 115
ReplyDeleteB) 3@105
3@120
4@130
C) 12,10,12,11,9,8,7,9,8,9 (definitely some belly contact - tried to keep everything tight though)
D) 4x6 35# on a mens bar
A. done @ #225
ReplyDeleteB. 220, 265, 295
C. 21, 16, 13, 11, 10, 10, 10, 9, 9, 9
D. 4x8 #55
A) 95
ReplyDeleteB) 3@95
3@115
4@125
C) lost count, started 14 ish then much lowerrrr
D) 4x4 25# on a mens bar
A. @100
ReplyDeleteB. @130, @150, 8 @165
C. 15, 13, 12, 11, 11, 10, 9, 9, 8, 9
D. 2 Sets w/35#, 2 sets w/45#
A. 185
ReplyDeleteB.
3 @ 70% 195
3 @ 80% 215
3+ @ 90% 235
C. 17, 10, 10, 9, 10, 10, 9, 9, 10, 10
D. 55
A. 115
ReplyDeleteB. 3@ 125, 3@145, 4@160
C. 12,11,11,9,9,8,9,8,8,10
D. 4X6 45#lb
A)165x3 175x7
ReplyDeleteB)185,215,235x3
C)20,15,13,12,11,11,11,11,10,11
D)4x8 55 lb plate