A.
Five sets of:
Clean Pulls x 1.1.1 135, 155, 185, 195, 215 Not too bad
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111 8's Better than before. felt good.
(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)
Rest 90 seconds
Five sets of:
Clean Pulls x 1.1.1 135, 155, 185, 195, 215 Not too bad
(rest 10 seconds between singles – weight should exceed your 1-RM clean)
Rest 90 seconds
Ring Rows x 8-10 reps @ 2111 8's Better than before. felt good.
(get as horizontal as possible, pay attention to tempo, and keep your butt and gut tight throughout movement)
Rest 90 seconds
B.
Five rounds for time of: 6:31 @ 115#
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps First 3 kipping, last 2 jumping
(chest-to-bar pull-ups for advanced athletes)
Five rounds for time of: 6:31 @ 115#
Power Clean x 5 reps
(use 75-80% of your 1-RM Power Clean)
Pull-Ups x 10 reps First 3 kipping, last 2 jumping
(chest-to-bar pull-ups for advanced athletes)
Got pretty tired on the pull-ups. Forearms were burning and it was hot and muggy as heck!
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