Monday, June 16, 2014

Thursday 6.12.14

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.

No comments:

Post a Comment