12/12/2015
21-15-9
Front Squat 185/125
HSPU (4/2" Deficit)
rest 1 minute
100/75 Calorie Row
rest 1 minute
21-15-9
Deadlifts 235/145
Hand Release Push-Ups x 2 (42-30-18) *no worming these*
Front Squat 185/125
HSPU (4/2" Deficit)
rest 1 minute
100/75 Calorie Row
rest 1 minute
21-15-9
Deadlifts 235/145
Hand Release Push-Ups x 2 (42-30-18) *no worming these*
12/11/2015
A. Back Squat - 3 x 6 @ 70% rest 2 minutes
B. Dead Stop Front Squat Cluster 1.1.1 x 4 sets rest 15 seconds, rest 2 minutes @ 75% of 1RM
C. Strict Press 3 x 6 @ 70% rest 2 minutes
D1. Banded Abduction x 10/leg rest 1 minute
D2. Band Pull-Apart Palms Up x 12 reps rest 1 minute x 4 sets
B. Dead Stop Front Squat Cluster 1.1.1 x 4 sets rest 15 seconds, rest 2 minutes @ 75% of 1RM
C. Strict Press 3 x 6 @ 70% rest 2 minutes
D1. Banded Abduction x 10/leg rest 1 minute
D2. Band Pull-Apart Palms Up x 12 reps rest 1 minute x 4 sets
12/10/2015
A. Snatch - 5 x 2 rest 2 minutes (not TNG - drop between reps)
B. C&J - EMOM x 10 - 1 C&J @ 77%
+
5 rounds:
10 C&J 115/75
12 Toes to Bar
50 Double Unders
B. C&J - EMOM x 10 - 1 C&J @ 77%
+
5 rounds:
10 C&J 115/75
12 Toes to Bar
50 Double Unders
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