A. Block Clean
(mid-thigh); 65% x 3 x 5 sets
Used 125, 90 sec rest.
B. Deficit Deadlifts
(3 riser mats);
Work up your bar
weight to a max triple with added (40#’s/side) chain weight to the bar.
215.
Remove chains and
perform 3 sets x AMRAP (with bar weight only), 3min rest between sets
AMRAP reps = 6, 8, 10
C. Bent over BB rows;
4 sets x 12-10-8-6 reps, rest 2-3 min between sets
*Take only 2 warm-up
sets
*Build in weight as
you go and pick challenging weights
105 x 12, 115 x 10, 125 x 8, 135 x 6. These got tough.
D.
Three rounds for
time of:
5 Man-Makers (30 lbs)
10 Strict Handstand
Push-Ups
15 Chest-to-Bar
Pull-Ups
12:07. I felt like I could not do HSPU after the man
makers, my arms were so tired.
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