ME
2-Board Bench Press
Warm-up Sets: x5 x3 x2
Work Sets: x3 x3 x3 x3 x3
Rest Time: 3 minutes b/w
SE
Hang Muscle Clean
Warm-up Sets: x5 x5
Work Sets: x5 x5 x5 x5 (sets across)
Rest Time: 1.5 minutes b/w
RE
DB Weighted Step ups
Warm-up Sets: x5 ea (no weight)
Work Sets: x12ea x12ea x12ea
CWOD
AMRAP in 2 minutes of:
Bear Crawl, 60 feet
5 Pull ups
Rest 1 minute. Repeat cycle 3 times.
Two 2x4s or 2x6s stacked and nailed together. Have a partner hold board over the chest while still having a partner spot. Go heavy.
12 comments:
Wednesday
Wide stance back squat
Warm up 5/3/2 88-98-110
Work sets 115-120-130-140-150
Split stance press
Warm up 3/3/3 bar-54-64
Work sets 69
Rope climbs 4-3-3
Friday
2 plank bench press
Warm up 5/3/2: 64-88-98
Work sets: 104-115-120-130-142
Muscle clean
Warm ups 3/3/3 bar-53-63
Work sets: 73 (felt a little too light with that)
Step ups
3x12e with 25lbs Dbs
wed wide stance back squat warmup 53,77,97 workset99 ,109,114,119,124 split stance press warm up 33,43 worksets 53 rope climbs5x5x5x
fri press warmups 48,54,59 worksets 3x69,74,79,84,88 hang muscle clean warm up bar 33,worksets 53,53,43,43 can't do db weighted stepups 15# should of gone heavier
Bent Over Row
95/100/110/120/130
Muscle Clean
85lb sets of five
5-5-5-5
totally started clickin at the end..Gillian(sp or with J) totally started to rock this movement!!!
Lunge step ups
30DB
12-12-12 each leg
AMRAP DEAL
Shameful
Barely can do a strict with a hollow rock placement. gughg!
Bench
WU 5x110 3x132 2x198
WS 3x203, 3x208, 3x213, 3x218, 2x223
Last rep of last set just wouldn't move.
Muscle Clean
WU 3x88 3x110 3x132 2x154
WS 5x154 across
Felt great could have done a little more
Step Ups
WU 5x30
WS 12eax40 across
board bench press:
79x3;88x3;98x3;103x3;108x1
hang muscle clean:
WU:bar x5;54x5;64x5;69x5
work sets 69#
Step ups:
20# DB 12 steps each leg
AMRAP didn't do(sorry about being late :/ noted that fridays are 630 now for sure!)
Bench Press: 110 x 5/132 x 3/154 x 2/198 x 3/218 x 3/242 x3/ 254 x 1/242 x3
Hang clean: 88x 5/132 x 3/132 x 3
132 x 5/132 x 5/132 x 5/132 x5
Step up: 25 lb db x 12 ea x 3
Cwod: weak
Another improve workout (but fun). Went with one hand DB floor presses. Didn't want to bench alone.
35kg,4x3x37.5kg DB.
SE 4x5x55kg
Step ups with two 24kg KBs. 3x12 each leg.
Cwod - 4 rds , 3rds +bear crawl, 3rds+0.5 bear crawl.
Great session.
Bench warm up: bar x 5, 110# x 3, 154# x 3.
Working sets: 198 x 3, 220(f), 203 x 3, 208 x 3, 208 x 2
Muscle Clean: WU, bar x 5, 88 x 5, 132 x 4.
Working sets: 132 x 5, the weight felt fine, but my form/technique needs a lot of work.
Step ups, WU: no weight x 5 each leg, 15# x 4 each leg, 20# x 3 each leg.
Working sets: 30# x 12 each leg, felt too light.
AMRAP was fun, but hurt my ankle and shoulder a little, think I did pretty well in it.
bench:
warm up: 132, 154, 198
work sets: 226, 231, 236, 246, 252
muscle cleans:
warm up: 110, 132, 142
work sets: 154 x 5
su
40 x 12 x 3
Post a Comment