A. Snatch - Every 90 seconds x 15 minutes (10 sets) - build to 85-90% in as few sets as possible and stay there
B. Front Squat
5 @ 75%
3 @ 85%
1+ @ 95%
rest 2 minutes
*add 5-10# total to your training max from cycle 1*
*for example if week 1 you based your numbers off of a TM of 190# - use 195 or 200# today and for remainder of new cycle*
C1. Bench Press x 1-2 reps (build from last week) rest 2:00 minute
C2. Bent Over Barbell Row (overhand grip) x 5-6 reps rest 2:00 minute x 5 sets
+
Threshhold Work
500m Row @ Max Effort
rest 90 seconds on Rower
500m Row @ Max Effort
*goal is no more than 10 second deviation*
*no pacing*
A) 65,70,70,75,75,80,80,80,85,85
ReplyDeleteB)5@145
3@165
2@180
C1) 85,90,95,95,100
C2) 75x2
87x3
Row
155.2
150.9
A. Stayed at 135x8 155x2
ReplyDeleteB. 245, 275, 310x3
C1. #225. C2. #185
Row 1- 1:29 Row 2- 1:34
A) 75, 80, 8x87 (kilo plates)
ReplyDeleteB) 5@115, 3@125, 4@140
C1) 100
C2) 85
Row 1- 1:53.1 (think that's a PR)
Row 2- 2:01.7
A) 65,75,80,85,85,85,90,90,90,90
ReplyDeleteB) 5@145
3@155
2@167
C1) 85,95,100,110,110,120
C2) done
1:56 show fell off
1:51
A. Built upto 165lbs
ReplyDeleteB. 175, 200, 225 (1)
C. Bench: 185-205; Row: 135-175
Row: 1:42 sec, 1:48 sec
Make your Parents Proud
Your enemies Jealous
and Yourself Happy
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ReplyDeleteA: strict press from Tuesday- 5@120, 3@135, 3@157 getting strong. B:snatch- 115,125,135,145,155,165,175,185, 195,205 no fails hollaaaa. C: 5@225, 3@252, 7@280 I'm so pump for this. D1: 205,225,235,255,265 all sets of 2 D2: 135,155,175,175,185. E: yea I skip the row lol
DeleteA)95,105,115,135,145×3,155×3
ReplyDeleteB)200x5
225x3 250x1
C)205x1, 220x4
Rows 135
D)1:39,1:40
A. @95
ReplyDeleteB. @140, @160, 7@175
C1. @125, @135, @145, @155 (tried for both sets 4 & 5, but I failed both times)
C2. @95
D. 1:50, 1:53